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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...

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...