February 20, 2018

2/20/2018 Warm-up Warm Up: 2 rounds 800m run 1min plank 20 situps Metcon Metcon (AMRAP – Reps) 10 min Amrap 3 Deadlifts (225/155) 3 HSPUS... Read More

2/18/84 Metcon (Time) 2/18/84 buy in of 34 Burpees 2 rounds 18 Clean n jerk (95/65) (135/95) 18 wall balls (24/20)(30/24) 18 sh2oh 18 front... Read More

Ring Dips 3×10 Or Bench dips 3×20 DB Rows 3×15 Metcon (Time) EMOM 6 mins Even: 10 toe2bars Odd: 10  light OH squats (95/65) 6-1... Read More

front squat 3×8 front squat 3×8 @75% across Snatch 70-75% (going up and down in weight no more than 5-8 lbs) 3 rounds 2 snatches... Read More

Happy Valentines Day Valentines Day (Time) Valentines Day 2 rounds 14 Hang Power Cleans (135/95) 14 ch2bar 14 Front squats 400 m run 14 frog... Read More

2/13/18 Push Press 3×8 (ACROSS) 3 x 8 @ 70% D: DB Bench Press 3×12 @70-75% Metcon (Weight) 7 rounds 2 Power Cleans  (225/135) (205/115)... Read More

Squat clean 6-1 (They do not have to be touch n go) Warm up to about 65-70% BUILD 6 squat cleans Rest 1 mins 5... Read More

Jerk Work up to one heavy Rep Work up to one heavy Rep Metcon (AMRAP – Rounds and Reps) 15 min amrap 7 Snatches (95/65)... Read More

Metcon (Time) Start with 800m row (just to start with) 5 rounds 12 pull ups 16 push ups 12 kbs (70/35) Back Squat Nice N... Read More

Metcon (Time) EMOM 5mins 1 clean 2 jerks @ 80% at the 5min mark 400m run rest 1 min 800 m run rest 2 min... Read More