It’s May!

Posted: April 29, 2018 by TOTF in Uncategorized

So, moving into the summer we will see a shift in the programming to increase the METCON portion to help get that summer body that everyone wants.

To make it happen, not only do you need to work out hard and with high intensity but you also need to look into your nutrition.  Yes, there are many different nutritional programs that will get you there.  Which one is best?  Simple, the one that you can easily follow and stay on and ENJOY.  If you don’t follow it as directed then it’s not for you.

So, let’s get on with the good stuff.

Monday week 1

Back Squat 2-2-2-2-2-2 75% 1 rep max 1 min between rounds


Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Tuesday week 1


4 Laps Around the Track, each for time of:



135-lb\95lbs. clean and jerks, 30 reps

Wednesday week 1

Skill  100 Double unders


3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Thursday week 1

Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
135/95. thrusters, 5 reps

Skill: 2 Rounds of unbroken GHD Situps

Friday week 1

15-12-9-6-3 For Time

– Hang Power Snatch 100\70lbs

– Overhead Squats

– Toe 2 Bar

– Ring Dips

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