Category Archives: Uncategorized

Happy cinco de mayo!  Strength  Snatch  (Power) 2-2-2-2-2 (Squat) 2-2-2 (Squat) 1-1-1-1-1 MetCon  200 m run  25 double unders  12 pistols  5 rounds 

Strength  Deadlift and/or bent over rows  10-10-10-10-10 MetCon  25 ft oh walking lunges 45/25 40 push-ups  25 ft lunges  30 push-ups  25 ft lunges  20 push-ups  25 ft lunges  10 push-ups 

YStrength  Push press  5-5-5-5-5-5 Start at 50-60% and work up as heavy as possible  MetCon  15 min amrap  20 air squats  10 deadlifts 225/155 5 strict pull-ups 

Good to be back today! Y’all killed it!  Strength  Back squat – start at 59-60% 7-7-7-7-7-7 MetCon  200 m run  15 DB push press 35/25 10 burpees  400m run  10 DB push press  5 burpees  200 m run  15 DB push press  10 burpees 

Strength  Squat cleans  2-2-2-2-2-2-2 MetCon  12 min AMRAP 15 sit-ups  15 kb swings  15 air squats  Or  15 HSPUs&nbsp 15 kb swings  15 pistols 

Thank you everybody for the birfday wishes! You guys make my job fun and work not so work-like! I’m forever grateful!  Strength  Max back squat!  MetCon 30-20-10 Push press 95/65 Pull-ups 

Strength  Bench press / push press  5-5-5-5-5-5 MetCon  7 rounds  5 front squats 115/75 5 over the bar burpees  100 double under buyout 

Strength  Establish 1 RM deadlift MetCon  16 push-ups  100 m run  16 DB snatch 45/35 100 m run  5 rounds 

Strength  Front squat  5-5-5-5-5 MetCon  1 mile run  30 thrusters 95/65 For time   

Strength  Deadlift  Working sets at:  5×4@80% MetCon  200 m run  20 wallballs 20/14 10 push-ups/HSPUs  4 rounds