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December 12, 2018

Clean (EMOM until failure: power clean + power jerk ) Start at roughly 30% of 1RM and try add weight allowing a roughly 5% increase per set. Ex: min 1 @ 30% min 2 @ 35% min 3 @ 40% min 4 @ 45%… Record your Highest completed lift. Metcon (Time) 5 rounds for time

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December 11, 2018

Metcon (Time) 4 rounds for time 500m row 1 round of “Cindy” 400m run 1 round of “Cindy” 25/20 AB cals 1 round of “Cindy” CAP: 40 min

December 10, 2018

Snatch (2 squat snatches – Every 90 seconds x 5 sets) 1 set@ 70% 2 sets @ 75% 2 sets @ 80% Drop each rep. Quick reset. Metcon (Time) For Time 5-4-3-2-1 Back Squat (75%) Bar MUs CAP: 8min For Time 5-4-3-2-1 Back Squat (75%) jumping c2b pull-ups

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 20, 2018

Metcon (Time) 200 DUs 200 m farmers carry (70/44 per hand) into… 9-6-3 sandbag clean over shoulder wall walk into… 10 TGU (70/44) into… 200m FC (70/44) 200 DUs

November 7, 2018

Snatch (EMOM 10: 1 PS + 1 Snatch) Begin with an empty bar, making small jumps throughout. Build each set, finishing at or below 60% of your 1RM. Treat this like a WARM UP. Focus on technique and speed. Metcon (AMRAP – Reps) AMRAP 6 Bar Facing Burpees