8/16/17

Clean N Jerk (70-75%)
8 reps @ 65%
6 reps @ 70%
(4 rep @ 75%)x3
Metcon (AMRAP – Reps)
1 min of box jumps (20/24)
10 front squats (95/65)
1 min of sit ups
10 clean n jerks (95/65)
1 min box jumps
10 kb swings (70/45)
1 min sit ups
10 front squats
1 min of box jumps

SCORE: IS REPS & TIME!!! (reps are ONLY BOX JUMPS & SIT UPS)
Put your time in comment box!!

 

8/15/17

Strict Press + Push Press
4 rounds
3 strict press + 7 push press
@70-75%
Metcon (AMRAP – Rounds and Reps)
2 ROUNDS
3 min amrap
6 hang power snatch (95/65)
15 bar jump overs
Rest 1 min
3 min AMRAP
6 Dumbbell step ups (35/60)
15 bar jump overs
Rest 1 min
REPEAT ONE MORE START OVER

 

8/14/17

5 Squat Clean +5 deadlift
5 squat Clean + 5 deadlift
@60%
@70
@75-80%
Metcon (Time)
5 rounds
1 clean (135/95) (225/135)
15 wall balls
15 burpees

 

8/11/17

8/11/17
EMOM: Metcon (Weight)
2 HangCleans+1 jerk+1front sqt
EMOM 10min
(Minute 1-5) 5-3 reps
(minutes 6-10) 1-2 reps
Find one heavy rep

Change weight when you need to and gradually move up as the emom continues
Metcon (Time)
5 rounds
6 thrusters (95/135)
12 HSPUS
30 DUs

 

8/10/17

Back Squat: 6×2
6×2 across (80%-85%)
1 jerk + 1 split Jerk
@65
@70
@80
(@85)x3
Metcon (Time)
3-5-9-12-9-5-3
Snatch
oh squats
Box Jump Overs

 

8/9/17

Back Squat: 6×2
6×2 across (80%-85%)
1 jerk + 1 split Jerk
@65
@70
@80
(@85)x3
Metcon (Time)
3-5-9-12-9-5-3
Snatch
oh squats
Box Jump Overs

 

8/8/17

Strict Press
Strict Press
2-2-2-2 Across (80%-85%)
4×2
Metcon (AMRAP – Reps)
EMOM 8 mins
Even: 2 Power Cleans+ 2 Sqt cleans (135/95) (155/115)
Odd: as many wallballs as possible (30/20) (20/14)

How many wallball can you get
Metcon (Time)
30 ManMakers (55/35)

 

8/7/17

Metcon (Time)
10-1 Clean N Jerks (135/95) (155/115)

10 Clean N Jerks
2-1
kbs
sumo deadlift high pulls
9 Clean N jerks
2-1
kbs
sumo deadlift high pulls

Deadlift 5-1
5@ 75%
4@ 80%
3@ 85%
2@90%
1 @95%

 

8/4/17

Bench Press Lil Bitti (Weight)
Bench Press 3 rounds
30 Little bitty
30 half way
30 all the way
Metcon (Time)
3-1-3
Power clean (185/95) (225/135)
Bmups (8 ch2bar or pullup)
Then
2 rounds
400m run
10 pullups

 

8/3/16

Metcon (Time)
100 double unders (mod: 36 db snatches)
100 skiers
75 kb high pulls (70/35)
75 kb lunges (hold your kb)
50 double unders (mod:36 db snatches)
50 skiers
25 goblet squats (70/35)
25 HSPUS (mod: db strict press )