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April 30, 2018

Strength:

Hang Squat Clean


Build to Heavy Single

MetCon:

“Under the Lights”


AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

 

April 28, 2018


“Century Club”


Teams of 3


For Time: 
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

25 Minute Time C...

April 27, 2018

MetCon:
 

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Intermediate Option:


2 rounds for max reps of:
2 minutes of shoulder p...

April 26, 2018

Strength:

Bottoms up Kettlebell Press
8-8-8-8-8

Pull up week 4 day 2

MetCon:

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

April 25, 2018


Strength:

Squat Snatch


Build to a Heavy Single

MetCon:

“Ring of Fire”


AMRAP 9:
1 Ring Muscle-ups 
1 Squat Snatch (135/95)
2 Ring Muscle-ups 
2 Squat Snatch (135/95)
3 Ring Muscle-ups 
3 Squat Snatch (135/95)

Up by (1) rep until finish

 

April 24, 2018


Single Leg Deadlift
8-8-8-8-8


Pull up week 4 day 1

“Surfer on Acid”


3 Rounds:
400 Meter Run
21 Burpees

 

April 23, 2018


“Rack City”

For Time:
10 Power Cleans (155/105) 
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

 

April 20, 2018

MetCon:


Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

 

April 19, 2018


Strength:

Thruster (from floor)
3-3-3-3-3

Pull up week 3

50-40-30-20-10 reps for time of:


Wall-ball shots
Kettlebell Swings 53/35
Ab-mat sit-ups
 

April 18, 2018

Strength:

EMOM 10:

Snatch x2

MetCon:


21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

 

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