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 ...
04/19/2018MetconMetcon (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...
04/13/2018MetconMetcon (4 Rounds for reps)4 Rounds: 40/28 Calories on Bike Run 800m Rest 2:00 ...
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 ...