Strength
power cleans
9m EMOM
3 @ 80%
Metcon
Open Workout 13.2
10 min AMRAP
5 S2O 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
power cleans
9m EMOM
3 @ 80%
Metcon
Open Workout 13.2
10 min AMRAP
5 S2O 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
6/16/2017
Strength
Push Press
2 reps EMOM for 11 min @80%
Metcon
5 rounds for time
10 Thrusters 115/75
50 double unders
Strength
Push Press
2 reps EMOM for 11 min @80%
Metcon
5 rounds for time
10 Thrusters 115/75
50 double unders
6/15/2017
Metcon
21-15-9
Power snatches 95/66
Ring dips
Stamina
3 Rounds
10 cals Air Assault Bike (all out sprint)
*rest as needed between rounds
Metcon
21-15-9
Power snatches 95/66
Ring dips
Stamina
3 Rounds
10 cals Air Assault Bike (all out sprint)
*rest as needed between rounds
6/14/2017
Strength
Power Clean
11 Min EMOM 2 reps @ 80%
Metcon
14m AMRAP
10 front rack KB squats - right arm 53/35
10 pull ups
10 front rack KB squats - left arm 53/35
10 toes to bar
Strength
Power Clean
11 Min EMOM 2 reps @ 80%
Metcon
14m AMRAP
10 front rack KB squats - right arm 53/35
10 pull ups
10 front rack KB squats - left arm 53/35
10 toes to bar
6/13/2017
Skill
3 Sets Max rep Strict pull ups
*rest 90 seconds between efforts
Metcon
For Time
Annie on the Run
200m run
50 Double Unders (DU)
50 Sit ups (SU)
200m run
40 DU
40 SU
200m run
30 DU
30 SU
200m run
20 DU
20 SU
200m run
10 DU
10 SU
200m run
Skill
3 Sets Max rep Strict pull ups
*rest 90 seconds between efforts
Metcon
For Time
Annie on the Run
200m run
50 Double Unders (DU)
50 Sit ups (SU)
200m run
40 DU
40 SU
200m run
30 DU
30 SU
200m run
20 DU
20 SU
200m run
10 DU
10 SU
200m run
6/12/2017
Strength:
Back Squats
11m EMOM
2 @ 75% 1RM
Metcon:
7m AMRAP
3 clean and jerks 185/135
6 burpee box jumps 30/24
Strength:
Back Squats
11m EMOM
2 @ 75% 1RM
Metcon:
7m AMRAP
3 clean and jerks 185/135
6 burpee box jumps 30/24