November 2017

Metcon (No Measure) 5×10 Pull ups 5×10 Push ups WITCH   (Time) 31 DU’s 31 HSPUS 400 31 DU’s 31 DB LUNGES  (45/25) (60/35) 400 31... Read More

Metcon (Weight) 8 mins to find one heavy rep. Clean N Jerk Metcon (Time)  4 rounds 4 front squats (95/135) (65/95) 8 Push Press (95/135)... Read More

Metcon (Time) 800m run (start) 2 rounds 20 toe 2 bars 100 crunches 1 min plank 800m run (END)

deadlift 3×5 @70% ACROSS Metcon (No Measure) Ring dips 3×10 Metcon (Time) 15-9-7-3 HSPUS DUMPSTER FARMERS CARRY (50/35) (60/45) 200m BEAR RUN (100/60) (60/45)

BackSquat 5×3 @70% @75% @80% @83% @85% Strict Press @75% 5×3 @ 75% Metcon (Weight) EMOM for 10 mins 1 squat clean 1 power clean... Read More

FREAK (Time) For Time 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups 50 Double-Unders 50 AbMat Sit-Ups... Read More

Metcon (Time) 7 rounds 7 db thrusters (35/55) 1 clean n Jerk  (135/95) (155/135)

Front Squat Front Squats 6 @ 65% 5@75% 4%80% 3@ 85% 2@90% 1@95% Metcon (Time) 300 m run rest :30 Seconds 800 m run Rest... Read More

Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 12 sit ups 9 Goblet sqts (35/70) 6 KBS (35/70) 3 box jump overs (24/20)

1 jerk + 1 split Jerk @65 @70 @80 (@85)x3 Metcon (Time) 400m run (Start) 5-4-3-2-1 Power Cleans (185/115) (225/135) Then 2 bar muscle ups... Read More