November 2017

Squat clean + Hang clean 1 (Sqt Cln) + 5 (Hg Cln) 2+4 3+3 4+2 5+1 Metcon (Time) 21 DB Snatch (60/35) Right 21 DB... Read More

3 cleans + 1 Jerk 3 cleans + 1 Jerk @ 65% x1 @75% x2 @80% x2 @85% x1 Thrust N burp (Time) 21-15-9 Thrusters... Read More

Turkey Day (Time) For Time 1mile run 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 10  Handstand Push-Ups 15... Read More

EMOM : EMOM: CLN N JERK  (Weight) EMOM 10 mins min 0-5 (3-5 reps) Mins 6-10 (1-2 Reps) Try to find one heavy rep Short... Read More

Bench Press (work up to one heavy rep) Metcon (Time) BUY IN: 100 Air Squats on your WALL BALL 21-18-15-12-9 Snatches (65/45) Wall Balls (20/14)... Read More

Front Squat Front Squats 6 @ 65% 5@75% 4%80% 3@ 85% 2@90% 1@95% Metcon (Time) 5-1 BMUPS Power Cleans (135/95) (95/65) Rest 1 min 3... Read More

Clean and Jerk Clean and Jerk 5-2 5@70% 4@ 80% 3@ 85% 2@90% Push-ups (3xmax push ups) Metcon (Time) 5 rounds 15 SDLHP (95/65) (135/95)... Read More

Metcon (Time) 400 m run 20 strict pull ups 400m run 15 strict pull ups 400m run 10 strict pull ups 400m run 5 strict... Read More

Snatch EMOM 6 mins 5 Snatch (70-75% ACROSS) Adjust weight if you need to Metcon (AMRAP – Reps) EMOM 3 Mins Min 1: 15 Front... Read More

Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP One Round of “The Chief” 12 burpees 200m run one round of THE CHIEF= 3 Power... Read More