10/19/2016

Strength
26m EMOM
Alternating
3 clean grip deadlifts
3 strict pull ups (weighted if possible)


10/18/2016
Metcon
For Time
100 HSPU
3 Power Cleans every time you break 205/145

Core
5 min AMRAP
50 sit ups
40 reverse crunches
30 supermans
20 hollow rocks
​10 v-ups


10/17/2016
B4B Week 3 Challenge

Metcon
5 Rounds for time
400m Run
13 Back Squats (Rx is your body weight. Scaled is 70% of your body weight)



10/14/2016
Barbell 4 Boobs week 2 challenge
For Time
1 Man / 1 Woman Teams

Row 2500m
*Partner not rowing AMREP wallballs 20/14



10/13/2016
Strength/recovery
Front Squats
3-3-3-3-3
*Use 70-75% of your 1RM


Metcon
8 min AMREP
75 Push Press 75/45
Double Unders with remaining time
*Score is total Double Unders

​

10/12/2016
Metcon
​15 Min AMRAP
5 snatches 155/105
1 rope climb (7 pull ups)
5 clean and jerks 155/105
1 rope climb (7 pull ups)

Core
120 Sit ups for time
*every 30 seconds do a 30 second plank


10/11/2016
Strength
10 min EMOM
1 Squat Clean increasing weight every minute

Metcon
Nancy
5 Rounds for Time:
400m Run
15 Overhead Squats 95/65


10/10/2016
Metcon
21-15-9
Burpees
KB Swings 53/35
Doubke Unders


Core
*not for time but in this order
1 min plank
30 right side obliques w/ KB
30 left side obliques w/ KB
10 leg raises with 3 second lower
30 sit ups
10 leg raises with 3 second lower
30 reverse crunches
​1 minute plank



10/7/2016
Barbell for Boobs Challenge. Week 1.
On the 2 minute for 20 min:
​3 Clean and Jerks
​+ 8 Over-the-Bar Burpees

Core
Tabata Style:
Flutter Kicks
​Russian Twists