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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 7, 2018

Overhead Squat (Build to tough set of 4) Metcon (Time) 3 rounds for time 10 thrusters 5 bar facing burpees 10 power snatch 5 bar facing burpees (75/55)

December 4, 2018

Metcon (Weight) Every 4min x 10 sets. Alternate sets. 1. 40 DUs + 2 heavy bag/stone over shoulder¬† + 2 TGU (70/53) 2. 40 DUs + 100′ SA Farmers Carry per side. Use TGU KB/weight.

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 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

October 30, 2018

Metcon (Time) 3 rounds For Time 100 DUs 200m FC (70/53 per hand)

October 8, 2018

Metcon (Time) For Time 10 Back Squat (225/155) 2 alt TGU (70/44) 8 Back Squat 2 alt TGU 6 Back Squat 2 alt TGU 4 Back Squat 2 alt TGU 2 Back Squat 2 alt TGU

September 19, 2018

Deadlift (EMOM 4: 3reps) Build each set, working close to a 3 RM. ALL REPS must be double overhand, NO hookgrip, and NO tng. complete at 11X1 tempo. Metcon (Time) For Time 50 wallballs 40 KBS (53/35) 30 t2b 20 S2OH (75/55) 10 burpees over bar 20 S2OH 30 t2b 40 KBS 50 wallballsGOAL: 20min