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05/04/2018WeightliftingBench Press (Weight)A. Bench Press 5 sets of three building to a heavy triple Auxiliary WorkB. 8 round tabata Hollow Rocks MetconMetcon (Time)15-12-9-6 Clean and Jerk (135/93) (155/103) Burpee Box Jump Overs ...

05/03/2018WeightliftingDeadlift (Weight)Three sets of: Single-Leg Deadlift x 6-8 reps each leg Rest 60 seconds barbell glute ham bridges (Weight)Barbell Glute Bridges x 6-8 reps Rest 60 seconds Plank Hold (Max reps)Side Plank x 45 seconds each side Rest 60 seconds MetconMetcon (AMRAP - Reps)8 Min AMAP ascending by 3 3 Hang Squat...

05/02/2018WeightliftingPower Clean x1 Front Squat x 2 Split Jerk x 1 (Weight)Power Clean x1 Front Squat x 2 Split Jerk x 1 Every 2:30 Minutes for 7 sets MetconMetcon (Time)Four Sets of 25/20 Cal Row 8 Pull ups ( CTB Pull Ups) 20/15 Cal...

05/01/2018WeightliftingPush Press (Weight)Push Press 6 sets of 3 building to a heavy triple MetconMetcon (Time)For time: 1000 Meter Row 100 Double-Unders 400 Meter Run 40 Push Presses (115/73 lbs) 400 Meter Run 20 min time cap ...

04/30/2018WeightliftingBack Squat (Weight)10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% MetconMetcon (4 Rounds for reps)Every 3 minutes for 4 sets 5 squat cleans (185/123) 10 lateral burpees 15 wall balls (20/14)...

04/28/2018MetconMetcon (AMRAP - Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (53/35) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Pull Ups ...

04/27/2018WeightliftingBench Press (Weight)Minute 1 bench press 5 reps Minute 2 rest Minute 3 max strict pull ups Minute 4 rest (Repeat for 5 rounds .. round 2 bench 5 reps , round 3 bench 5 reps, round 4 bench 3 reps , round 5 bench 1...

04/25/2018WeightliftingPower Snatch x1 OHS x 1 Snatch x1 OHS x 1 (Weight)Power Snatch x1 OHS x1 Snatch x 1 OHS x1 every 2:30 for 7 sets building MetconMetcon (Time)5 Rounds for time 15 Wall Balls (20/14) (30/20) 5 Power Snatch (115/73)(135/93) ...

04/26/2018WeightliftingFront Squat x3 Split Jerk x1 (Weight)Front Squat x3 Split Jerk x 1 Every 2:30 for 7 sets building MetconMetcon (Time)2 round 400 meter run 20 Burpee Box Jump-Overs 10 Squat Cleans (175/113) ...

04/24/2018WeightliftingBack Squat (Weight)Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% MetconMetcon (AMRAP - Reps)Against a 2:30 running clock complete 300/250 Meter Row Max Bar Facing burpees rest 2:30 and repeat for 4 sets ** Score is total burpees done...