December 2017

Bench Press 3xMax out (3 Rounds for reps) 3 rounds max Bench Press RX (95/65) (135/95) Metcon (AMRAP – Reps) EMOM 10 mins Even: max... Read More

12 Days of Christmas (Time) 1. Man Maker (60/35) 2. Clean N Jerks (95/65) (135/95) 3. Toe2Bars 4 HSPUS 5. Clusters (95/65) (135/95) 6. Box... Read More

Back squat (6×4) @75% Back squat (6×4) @75% Metcon (Time) 3 rounds 15 weighted step ups (60/35) 10 KBS(70/45)

3 power cleans +1 Jerk 3 Power Cleans+1 Jerk @70% x1 @75% x1 @80% x2 @85% X1 a: Metcon (Time) 12-7-17 Cln N Jerks (135/95)... Read More

Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap Partner A-does one whole round then tags partner B 21/15 Cal Row 15 slam... Read More

Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap Partner A-does one whole round then tags partner B 21/15 Cal Row 15 slam... Read More

5×5 Bench Press (Add weight each time) 5×5 Bench Press Macho Man (AMRAP – Rounds) 3 Power Cleans (185/135 lbs) 3 Front Squats (185/135 lbs)... Read More

THE GIRLS NEXT DOOR (Time) Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run 21 Kettlebell Swings (53/35... Read More

Deadlift 8×2 across 8×2 across (80-85%) Dip: Metcon (No Measure) Accessory Work push ups 5×10 strict pull ups max x3 Tricep kickbacks 3×24 (12 each... Read More

Metcon (Weight) EMOM: 7 mins 3 cleans (135/95) (155/115) 2 hang cleans 1 Jerk Front sqt  EMOM 3 mins (Weight) 15 front squats (95/65) (135/95)... Read More