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04/23/2018WeightliftingClean and Jerk (Weight)Every 90 Seconds perform 1 Clean and Jerk Sets 1-2 @ 55-60 % Sets 3-4 @ 60-70% Sets 5-7 @ 70-85% Sets 8-9 @ 85-90 Then 3 Attempts at your 1 rep *** These don't have to be every 90 seconds MetconMetcon (AMRAP - Rounds...

04/20/2018WeightliftingSplit Jerk (Weight)Split Jerk 7 sets of 2 reps All sets between 70 - 80% 2 second pause in the dip. ** focus on positioning MetconMetcon (Time)4 rounds 200 meter run 30 Dubs 20 Power Snatch (75/53) 10 CTB Pull ups ...

04/21/2018MetconMetcon (3 Rounds for reps)For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts (225/153 lbs) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest 4 minutes, and...

04/19/2018MetconMetcon (Time)In teams of two complete the following: 100 Calories on assault bike 100 Burpees 1 Mile run, alternating 400m 100 Calories on rower 10 x 60′ Farmer Carry One partner works at a time, the other person rests. Alternate as needed. Must go through...

04/18/2018WeightliftingPower Clean (Weight)Every 90 Seconds for 9 sets 3 Touch and Go Power Cleans up to a tough triple. MetconMetcon (Time)4 x 500 M Row rest 3 minutes between rows. * Slowest time is your score...

04/17/2018WeightliftingBack Squat (Weight)Back Squat 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% MetconMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 4 Bar Muscle-Ups 8 Toes to Bar 12 Push Presses (95/63) ...

04/16/2018WeightliftingClean x1 Hang Clean x1 Front Squat x2 (Weight)Clean x1 Hang Clean x1 Front Squat x2 every 2:30 for 8 sets building MetconMetcon (Time)Row 250 Meters 2 Rounds of Heavy DT (185/123) Row 250 Meters 2 Rounds of Heavy DT (185/123) Row 250 Meters...

04/12/2018WeightliftingPush Press (Weight)Push Press 5 x 3 @ 65-75% of your push press 3 Seconds tempo lowering the bar back to your shoulder MetconMetcon (Time)800 Meter Run 30 DL (185/123)(225/155) 30 Toes to Bar 30 Box Jump Overs 800 Meter Run 25 Min Cap ...

04/11/2018WeightliftingSnatch (Weight)Snatch 1.1.1 Every 2:30 for 7 sets build to a moderate triple. Should have no misses MetconMetcon (Time)10-8-6-4-2 Front Squats (155/103)(185/123) CTB Pull ups (Mu's bar or ring) ...