November 2017

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

Metcon (AMRAP – Rounds) AMRAP 12 mins Tire Pulls

60 Seconds of Jump Rope 50-40-30-20-10 Reps of: Lunges Push-Ups Sit-Ups (every time you start a new round you do 60 seconds of jump roping,... Read More

Front Squat to 85% Front Squats 7 reps@ 65% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85% x2 Metcon (Time) 4... Read More

Metcon (Time) 21-15-9 Reps for Time Kettlebell Swings (70/53 lb) Burpees Power Clean (65-80%) Power cleans 3 @ 65% 3@ 75% 3@ 80% (2@85%)2