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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) ...

04/10/2018WeightliftingBack Squat (Weight)Back Squat 10 @ 60% 10 @ 65% 8 @ 70% 8 @ 75% MetconMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 500 M Row 8 Strict Pull-Ups 12 Strict Handstand Push-Ups ...

04/09/2018WeightliftingClean x1 Front Squat x2 Split Jerk x2 (Weight)Clean x1 Front Squat x2 Split Jerk x2 every 2:30 for 7 sets building MetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 10 Clean and Jerks (115/73) 10 lateral barbell burpees ...

04/07/2018MetconMetcon (Time)Teams of 3 For Time:  600 Meter Run 6 Rope Climbs 20 Squat Cleans (135/93) 600 Meter Run 9 Rope Climbs 35 Squat Cleans (135/93) 600 Meter Run  12 Rope Climbs 50 Squat Cleans (135/93) ...

04/06/2018WeightliftingBack Squat (Weight)Back Squat 8 @ 50% 6 @ 60% 4 @ 70% 8 @ 60% 6 @ 70% 4 @ 80% MetconMetcon (Time)3 Rounds of 20/15 Cal Row 15 DL (155/103)(225/155) 10 HSPU (strict ) ...

04/05/2018WeightliftingHigh Hang Snatch x1 Hang Snatch x1 OHS x1 (Weight)Every 2:30 for 7 sets. High Hang Snatch Hang Snatch OHS building MetconMetcon (Weight)18 Minute EMOM Min 1 5 OSH (95/63) + 5 CTB Pull Ups Min 2 8/5 Cals on the AB Min 3 12 KB Swings...

04/04/2018MetconMetcon (5 Rounds for reps)Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-Unders 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 500 Meter Row ** Note how long each round takes. Scale reps if you are not getting rest!!!...