Friday, May 19, 2017

MetCon For Time: 100 Double Unders (As RX)(E/O DU)(150 Singles) 50 Power Cleans (75/55)(55/45)(45/35) 100 Double Unders 50 Overhead Squats 100 Double Unders 50...

Thursday, May 18, 2017

Strength 4 Rounds: For Quality 12 DB Strict Press (ADAP) 1-3 Rope Climbs (Legless is possible) MetCon 12 minute AMRAP: 15 Deadlifts (225/185)(185/125)(135/95) 15 Burpee Box Jump Overs (24/20, jump only)(20/20, step up...

Wednesday, May 17, 2017

Strength 10 minute EOMOM: 3 Hang Squat Snatch @ 75% of 1RM MetCon Sled Push SPRINTS 7 x 50 meters (35/25 each post)(35/25)(25/15) *Every 3 minutes do one 50m sprint **Weight should not be the limiting factor. ***Long rest in between, near full...

Tuesday, May 16, 2017

Strength Every 3 minutes for 12 minutes: 10 Back Squats at 60% of 1 RM MetCon 10 minute AMRAP: 30 Russian KB Swings 10 Push Ups 10 Push Press...

Thursday, May 11, 2017

Strength 1 Snatch + 2 Overhead Squats *Work up to heavy set within 10 minutes. MetCon 12 Minute AMRAP: 30 Wallballs (20/14)(16/12)(10/8) 15 Overhead Squats...

Wednesday, May 10, 2017

Strength Sumo Deadlift 4 x 10 MetCon 11 Minute AMRAP: 7 DB Clusters (50/35)(35/20)(20/15) 8 Burpees 9 Toes to Bar (As RX)(5 T2B)(Hanging Knee...

Tuesday, May 09, 2017

Plyometrics and Gymnastics 4 Rounds: 3-8 Strict HSPU (ADAP) 1-5 Ring Muscle Ups 5 Box Jumps (For Height) Benchmark For Time: Run 2...

Monday, May 08, 2017

Strength 1 Hang Squat Clean + 2 Front Squats *Work to a heavy set within 10 minutes. MetCon With a running clock complete 3 Rounds: 0:00-1:00 cal row 1:00-2:00 push ups 2:00-3:00 air squats 3:00-4:00 pull ups 4:00-5:00 rest *Score is total number of reps completed for...