Strength
Front Squat 8×1 (Ascending)
MetCon
20 Minute AMRAP of:
15 Calorie Row
12 S2OH (65/95#)
9 Box Hops (20/24″)
Uncategorized
[Friday] 112423
Strength
EMOTM 16 Minutes of:
Minute 1: 8-12 DB Chest Press (50/70#)
Minute 2: 25′ HSW/30s HSW Practice
Minute 3: 8-12 DB Bent Row (50/70#)
Minute 4: 45s Plank (Rings)
*Repeat 4 Times*
MetCon
Every 4 Minutes For As Long As Possible Complete:
0:00-4:00
30 Double Unders
2 Rounds of:
10 OH Squats (65/95#)
10 T2B
4:00-8:00
35 Double Unders
2 Rounds of:
12 OH Squats (65/95#)
12 T2B
8:00-12:00
40 Double Unders
2 Rounds of:
14 OH Squats (65/95#)
14 T2B
12:00-16:00
45 Double Unders
2 Rounds of:
16 OH Squats (65/95#)
16 T2B
16:00-20:00
50 Double Unders
2 Rounds of:
18 OH Squats (65/95#)
18 T2B
[Thursday] 112323
Olympic Lifting
Yo Yo Squat Snatch 8×1 (Ascending)
MetCon
EMOTM 15 Minutes of:
Minute 1: 15s Assault Bike Sprint (All Out)
Minute 2: 15s Ski Erg Sprint (All Out)
Minute 3: 15s Shuttle Sprint (All Out)
*Repeat 5 Times*
[Wednesday] 112223
MetCon
For Time:
2000m Row
1 Round of:
5 Ring Dips
10 HSPU
15 Pushups
1500m Row
2 Rounds of:
5 Ring Dips
10 HSPU
15 Pushups
1000m Row
3 Rounds of:
5 Ring Dips
10 HSPU
15 Pushups
500m Row
4 Rounds of:
5 Ring Dips
10 HSPU
15 Pushups
[50 Minute Time Cap]
[Tuesday] 112123
Strength
Snatch Grip Deadlift 8×1 (Ascending)
MetCon
EMOTM 20 Minutes:
Min 1: 1 BMU + 3 Power/Muscle Cleans (55/75#)
Min 2: 1 BMU + 6 Power/Muscle Cleans (55/75#)
Min 3: 1 BMU + 9 Power/Muscle Cleans (55/75#)
Min 4: 1 BMU + 12 Power/Muscle Cleans (55/75#)
Min 5: 1 BMU + 15 Power/Muscle Cleans (55/75#)
Min 6: 2 BMU + 3 Power/Muscle Cleans (55/75#)
Min 7: 2 BMU + 6 Power/Muscle Cleans (55/75#)
Min 8: 2 BMU + 9 Power/Muscle Cleans (55/75#)
Min 9: 2 BMU + 12 Power/Muscle Cleans (55/75#)
Min 10: 2 BMU + 15 Power/Muscle Cleans (55/75#)
Min 11: 3 BMU + 3 Power/Muscle Cleans (55/75#)
Min 12: 3 BMU + 6 Power/Muscle Cleans (55/75#)
Min 13: 3 BMU + 9 Power/Muscle Cleans (55/75#)
Min 14: 3 BMU + 12 Power/Muscle Cleans (55/75#)
Min 15: 3 BMU + 15 Power/Muscle Cleans (55/75#)
Min 16: 4 BMU + 3 Power/Muscle Cleans (55/75#)
Min 17: 4 BMU + 6 Power/Muscle Cleans (55/75#)
Min 18: 4 BMU + 9 Power/Muscle Cleans (55/75#)
Min 19: 4 BMU + 12 Power/Muscle Cleans (55/75#)
Min 20: 4 BMU + 15 Power/Muscle Cleans (55/75#)
River City Strength and Conditioning 