November 15, 2017

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

Bear Complex (Work up to one heavy rep) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (Time) 11-13-17 Deadlift (225/185) db... Read More

Back Squat (Rest in b/w ) 3 rounds 5@75% 1@ 85% put in what weight you did for the 85% Jerk Work up to one... Read More

Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP Teams of 2 Partner A Completes a whole round first then tags Partner B 21/18 Cal... Read More

Metcon (Time) 3-1 (155/105) Power Cleans 30 DU’s 1-3 (165/115) Power cleans 15 Push ups 2-1 (185/ 125) Power Cleans 30 Bar Jump overs 1-2 ... Read More

Strict Press + SDLHP (you will use your strict press bar & Do SDLHP) 5 reps @65% 4 reps @70% 3 reps @80% (2 reps... Read More

Squat Clean (TOUCH N GO) Work up to a heavy 3 squats cleans Metcon (Weight) 6 EMOM 1 clean n jerk (heavy rep) 6 deadlifts... Read More