Metcon
10 minute AMRAP
5 Front Squats 165/115
10 Bar Facing Burpees
Accessory Work
3 x 10 Barbell Glute Bridges
3 x 10 Bent Over Row
12/14/2016
Strength
10 min emom
2 Power snatch @ 70%
Then
Metcon
Tabata (20 seconds work, 10 seconds rest)
HSPU
Double unders
Sit ups
Box jumps
12/13/2016
5 Rounds for Time
20 Wallball 20/14
20 KB Swings 53/35
Accessory Work
3 rds not for time
15 x medball weighted Sit ups
10 x supermans
12/12/2016
20m AMRAP
5 pull ups
10 push ups
15 air squats
5 pull ups
10 push ups
15 air squats
12 deadlifts 155/105
9 hang cleans
6 shoulder to overhead
10 minute AMRAP
5 Front Squats 165/115
10 Bar Facing Burpees
Accessory Work
3 x 10 Barbell Glute Bridges
3 x 10 Bent Over Row
12/14/2016
Strength
10 min emom
2 Power snatch @ 70%
Then
Metcon
Tabata (20 seconds work, 10 seconds rest)
HSPU
Double unders
Sit ups
Box jumps
12/13/2016
5 Rounds for Time
20 Wallball 20/14
20 KB Swings 53/35
Accessory Work
3 rds not for time
15 x medball weighted Sit ups
10 x supermans
12/12/2016
20m AMRAP
5 pull ups
10 push ups
15 air squats
5 pull ups
10 push ups
15 air squats
12 deadlifts 155/105
9 hang cleans
6 shoulder to overhead
