July 2017

run 2: Metcon (Time) 7x200m run (rest:30sec) After last run go directly into 30 bx jumps 20 kbs (70/45) 10 burpees 400m run

CINDY

Metcon (Time) 3 Min Amrap 1 clean N Jerks (205/135) 6 wall balls Rest 1 minute 3 minute Amrap 1 clean n Jerk 6 wall... Read More

2 Power cleans + 1 front squat 2 powers + 1 front squat @70% @75% @80% @85%x2 Emom: Metcon (Time) Emom 4 mins Even: 5... Read More

5×5 Bench Press (Add weight each time) 5×5 Bench Press Deadl: Metcon (Time) 2 rounds 1 deadlift (315/225) 5 renegade rows(60/35) 1 deadlift 5 bmups... Read More

Run: Metcon (Time) 6×400 rest 1:00 min

Back Squat 3×5 @75% Metcon (Time) 4-5-6 Clean N Jerks (185/115) (205/135) Heavy KBS (70/45) Rest 1min 6-5-4 Squat Cleans 20 bar jump over after... Read More

“The Mabry” (Time) The Mabry 400m run 35 wall balls (20/14) 35 Cleans (95/65) 35  burpees 35 lunges w/ bar (95/65) 35 pullups 35 Wallballs... Read More

hang power cleans 1rep @65% 1 rep @ 70% 1 rep@75% 1rep @80% (1rep @85%)3 Strict HSPUS (3×10 STRICT) 3×10 STRICT HSPUS Modified: HSPUS 3×10... Read More

Back squat (6×4) @75% Back squat (6×4) @75% FF: Metcon (Time) EMOM 6 mins Even: 4 Snatch (65/95) (135/95) Odd: 4 cln n jerks (65/95)... Read More