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)
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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
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
“Start where you are. Use what you have. Do what you can” – Arthur Ashe Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups
Use rest / active rest days to make a conscious effort to recover. Take action to improve your overall health and/or performance. Here are just a few of my favorite techniques to help me make the most of my rest days: Swimming or Bike ride Both of these allow us to get out of the
Decide what you want. Then decide to earn it. Stop waiting. Stop waiting for the right time, for the right place, for the easy road, for the convenient opportunity; make a plan and EXECUTE. Metcon 10x 1-minute rounds of: 10 squats 5 burpees Max reps of clean and jerks **Rest 2 minutes between rounds.
Back Squat (5×5) Metcon (Time) For Time 10-8-6-4-2 Toe to Bar Stone/Bag to shoulder Calories on rower Keep your eyes open, heart open, and mind open. Look, observe and search curiously. Love passionately and endlessly. Think, wonder, and eager great challenges as opportunities to learn and experience NEW.
3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.
Memorial Day isn’t about cooking out with your friends while sharing light beers to the tunes of Kid Rock. It’s not about a workout, or about a day at the beach, or about that family vacation you’ve been planning for two months. Memorial Day is a day marked to celebrate the lives of those who’ve
WOD EMOM 10 Odd: 2 alt. TGU Even: 5 wall squats Burgener Warmup: 1. Down and up (shrug/extension) 2. Elbows high and outside (high pull) 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Overhead Squat (5-5-5) Snatch Balance (3-3-3) Hang Squat Snatch (1-1-1) Low hanging fruit doesn’t taste