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December 5, 2018

Clean and Jerk (Every 90 seconds x 5 sets: 2 cleans + 1 jerk) 2 sets @ 70% 2 sets @ 75% 1 set @ 80% Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 push-ups 50 air squats

December 3, 2018

Snatch (Every 90 seconds x 5 sets: 2 snatches) Drop each rep. Quick reset. 2 sets @ 70% 2 sets @ 75% 1 sets @ 80% Metcon (Time) 15-12-9-6-3 Sumo DL High Pull (95/65) Burpees Over Bar Toes to Bar

November 30, 2018

Overhead Squat (Build to Tough set of 6 reps) Metcon (Time) 15-12-9 reps for time of: Thrusters Muscle-ups Men: 135 lb. Women: 95 lb CAP: 12min

November 26, 2018

Snatch (1 Power Snatch + 1 Snatch ) Build to a “tough” complex in 12min or less. + Snatch (EMOM 8: 2 snatch @ 85% of above)  + Metcon (Time) For Time 250m row 20 KBS (53/35) 15 burpees 20 KBS (53/35) 250m row CAP: 6min

November 23, 2018

Overhead Squat Build to Tough set of 8 reps Metcon (Time) 21-18-15-12-9-6-3 wallballs (20/14) 7-6-5-4-3-2-1 hang power cleans (135/95) CAP: 12min

November 19, 2018

Snatch (EMOM 10: 1 sn. liftoff + 1 sn. pull + 1 snatch) begin around 30% and build over the 10 mins. Metcon (Time) For Time 15-12-9 toes to bar burpee box jump (30″/24″)

November 9, 2018

Overhead Squat (Build to a Challenging set of 5 in 10min. ) This is NOT a 5RM. No Failing. Overhead Squat (Every 3min x 3 sets: 5 reps @ 80% of earlier set. ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 20 push presses 40 double-unders (115/75)

October 1, 2018

Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2

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September 26, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 t2b 10 burpees 50ft “Core” Bear Crawl 5 sand bag cleans 50′ front rack sand bag carry

September 21, 2018

Clean (EMOM 5: 1 squat clean) build each set. Finish around 70-75% of 1RM – use this weight for the MetCon if scaling is necessary. Metcon (Time) For Time 9-7-5 AB cals 3-2-1 squat cleans (225/155)GOAL: Sub 3min CAP: 5min COOKIES: 3 sets 6-8 tough bent over rows – rest 1min 6-8 tough bench press

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