5/17/2017

Strength
Deadlift
5-3-1-1-1-1-1

Metcon
6m AMRAP
4 deadlifts 275//185
10 hand release push ups

3m rest

6m AMRAP
8 Box jump overs 24/20
10 Weighted sit ups 53/35




5/16/2017
Strength
Pull-Up tabata style. 20 sec work. 10 sec rest for 4 minutes.

Metcon
​21m EMOM
Alternating minutes
15 Medball Cleans 20/14
10 T2B
5 Squat Snatches 135/95




5/15/2017
Strength
Front Squat
1x5 (Warm Up)
1x3 (warm up)
5x1 (Max out)

Then

3 rds for Time
200m run
15 Hang Cleans 95/65
15 Push Press 95/65



5/12/2017
Strength/skill
Strict pull ups
3 sets of 8-14
2min rest between

Metcon
For Time
1000m Row
50 Goblet Lunges 53/35
30 Burpees
​10 Muscle Ups



5/11/2017
Strength
Deadlift
12 Sets every 45 seconds
1 rep at 80%

Metcon
21-15-9
S2O 135/95
100-75-50
​Double Unders



5/10/2017
Strength
Front Squat
12 sets every 45 seconds
1 rep at 80%

Strength
3-3-3-3-3-3-3-3
Hang Clean
*First 3 sets are warm up. 5 working sets.

Core
5 min
100 Flutter Kicks
75 V-Ups
50 Hollow Rocks
25 Supermans



5/9/2017
Metcon
For Time
Run 1200 Meters
Then,
​12 Rounds:
4 Strict Handstand Push-ups
8 Chest to bar Pull-ups
12 Air Squats
​



5/8/2017
Strength
Strict Press
12 sets - every 45 sec
1 rep at 85%

Metcon
20 min AMRAP
20 power snatches 95/65
25 front squats 95/65
30 box jumps 20/14




5/5/2017
For Time
​50 Kipping Pull Ups

Metcon
"Annie"
For Time
50-40-30-20-10
Double unders
Sit ups

Core
3 x 20 Weighted Oblique Dips




​
5/4/2017
Strength
9 min EMOM
3 Front Squats @75% of 1RM

Metcon
Karen
​For Time:
150 Wallball 20/14





Skill:
4m AMRep
as many strict pull ups as possible

Strength:
9m EMOM
3 strict press at 80% of 1RM

Metcon:
Grace
30 clean and jerks for time 135/95