Category Archives: Uncategorized

Strength  Back squat  1×10@50% 1×10@55% 1×10@60% 4×10@65% MetCon  200 m run  12 power cleans 95/65 6 burpees  5 rounds   

Strength  Bench press – 65% 10-8-7-6-4-2-2-4-6-7-8-10 Snatch  5×5@70% (power)  Followed by:  12×1 starting at 70%  MetCon  For Time  Toes to Bar  Sumo DL high pull 53/35  10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10    

Strength  Deadlift  1×10@55% 1×10@60% 4c8@65% MetCon  20 plate to oh 45/25 15 sit-ups 10 pistols  5 pull-ups  10 min Amrap    

Strength  Clean and jerk  Work up to 80% and complete 7×1 MetCon  21 1 leg DB deadlifts 25/35 15 burpees  21 1 leg DB deadlifts  15 DB shoulder to OH  3 rounds    

Strength  Push press  1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×2@80% 1×4@75% 1×6@60% 1×8@65% MetCon  10 kb swings 5 strict pull-ups  10 kb snatch  5 strict TTB  8 min amrap  Immediately followed by 4 min to establish 3 rep front squat max!   

Strength  Clean and jerk  Work up to 70% and complete 7 sets at that weight!  MetCon  15 kb sumo DL high pull 53/35 7 pull-ups  15 squat jumps  5 rounds    

Strength  Push press  1×10@69% 1×8@65% 1×6@70% 5×5@75% MetCon  7 squat cleans 155/105 30 double unders 10 min AMRAP    

Strength  Front squat 2×14@50% 2×13@55% 4×12@60% MetCon 6 min amrap  20 wallballs 20/14 5 burpees  6 min amrap  5 burpees  10 dumbell push press 35/45   

Strength  1×10@55% 1×7@60% 1×5@75% 4×3@75% 1×6@70% 1×8@60% 1×12@55% MetCon 10 hang power cleans 95/65 10 lateral bar burpees  10 min amrap       

MGreat work on day one of dumbell palooza!! You guys did most excellent!  Strength  Bent over rows 2×10@55% 2×7@60% 2×5@70% 2×3@75 4×2@80% MetCon  7 dumbell thrusters 35/25 7 pull-ups  14 dumbell deadlifts  10 min amrap  Core  50 hollow rocks  50 side Bridges