Friday 9.30.16
STRENGTH Choice of Squat (back/front/OH) 15min to 3RM for the day METCON FOR TIME 15-12-9-6-3 Thrusters (95/65) Box Jumps (24/20)
Month: September 2016
Thursday 9.29.16
EMOM 10 O: 8-10 Goblet Squats (GBF) E: 12-15 Abmat Sit Ups METCON For Time: 400m Row 21 KBS + 15 T2B 400m Run 2 Rounds: 15 KBS + 9 T2B 400m Row 3 Rounds: 9 KBS + 6 T2B 400m Run
Wednesday 9.28.16
STRENGTH 1a. Bench Press: 3 x 8-10 @ 60% 1b. Bent Row: 3 x 10 METCON AMRAP 4 40 Double Under Buy In 10 Hang Power Clean (95/65) 8 HRPU AMRAP 4 40 Double Under Buy In 8 Hang Power Clean 10 HRPU AMRAP 4 40 Double Under Buy In 6 Hang Power Clean 12 HRPU Read more about Wednesday 9.28.16[…]
Tuesday 9.27.16
GYMNASTICS EMOM 16 Odd: 3-5 Muscle Ups/C2B/PU Even: 3-5 HSPU METCON For Time w/partner 42 Power Snatch (95/65) 400m Run 30 Power Snatch 400m Run 18 Power Snatch 400m Run
Monday 9.26.16
STRENGTH E2M for 12min 1 P. Clean+1 H.S. Clean+3 F.Squats @ 70-80% 1RM Clean METCON 10 Alternating Rounds w/partner 6 Alt. Rounds: 8 Wallballs 6 Deadlifts (135/85) 4 Lateral Burpees 4 Alt. Rounds: 4 Deadlifts (225/135) 6 Lateral Burpees 8 Wallballs
Friday 9.23.16
STRENGTH EMOM 12 Odd: 3 Front Squats (GBF) ALT Even: 20 Seated Plate Twist/20 WGT Sit Ups (45/25) METCON AMRAP 4/REST 4 150m Row 6 Thrusters (95/65) AMRAP 4/REST 4 10 Box Jumps 6 Pull Ups AMRAP 4 E80 Lap 6 Keg Clean & Jerk
Thursday 9.22.16
STRENGTH EMOM10 ODD: Alt. DB Snatch x 3 (AHAP) EVEN: 20-30 Double Unders METCON For Time w/partner or team 3 50 Calorie Row 50 Power Snatch (95/65) 50 HSPU 50 Power Clean (115/75) 50 Calorie Row
Wednesday 9.21.16
STRENGTH Deadlift 15min to 3RM METCON AMRAP 12 15 WallBall 12 PJ Burpees 9 KBS (AHAP)
Tuesday 9.20.16
STRENGTH Squat Clean E2M for 20min 2 Squat Clean + 1 Jerk METCON For Time w/partner 800m Run 80 Sit Ups 80 Push Ups 400m Run 60 Box Ips 60 Push Ups 400m Run 40 T2B 40 Push Ups
Monday 9.19.16
STRENGTH BB Floor Press 15mim to 5RM METCON AMRAP 15 w/teams of 3 10 Calorie Row 8 Power Clean (135/95) 6 C2B Pull Ups