April 2017

Metcon (Time) Deadlift & KB swings 5 rounds 15 deadlifts (165/225) 7 KB swings (45/70)  

Complex: power cleans & jerk Compl: Complex Clns jerk (2 reps then rest) Power clean+ hangcln+ jerk 2@70% 2@75% 2@80% 2@85% 1@90% Metcon (Weight) EMOM... Read More

Run Pull ups Burpees run: Metcon (Time) 600m run 5 rounds 10 pullups 10 burpees 600m run  

The Chief

Snatch N Frt sqt Snatch (one rep max) Weightlifting Front Squat (4×2 ACROSS @ 65-70%) Metcon Metcon (Time) 45 wallballs (20/14) 15 Clean N Jerks... Read More

3/31/17 Metcon (Time) 4 rounds 10 SDLHP (95/135) 20 wall balls  

Pp: Push press (5×3 (75-80%)) 5×3 (75-80%) across Metcon (Time) Emom 10 mins (Power Cleans) (Work on finding one heavy powerclean rep) 1st half: 3-5... Read More

Pp: Push press (5×3 (75-80%)) 5×3 (75-80%) across Metcon (Time) Emom 10 mins (Power Cleans) (Work on finding one heavy powerclean rep) 1st half: 3-5... Read More

3/29/17 20sna: Metcon (Time) 400m run 20 snatches (65/95) 20 kbs (35/70) 20 box jumps 20 clean n jerks 20 box jumps 20 kbs 20... Read More

3/28/17 Amrap: Metcon (Time) 2 rounds 3 min amrap 6 ch2 bars 3 front squats 95/135 Rest 1min 25 burpees Bksqt: Back Squat (4×3 @... Read More