Category Archives: Uncategorized

Strength  12 min Front Squat Emom  3×7@60% 3×5@70% 3×4@75% 3×10@55% MetCon 100 double under buyin  –  4 rounds 10 hspu  10 DB snatch 45/35 5 pull-ups  For time        

Strength  1 snatch  3 OHS  Work to a max for the day, do so on an emom clock that is set for 17 minutes  MetCon  10 ring dips  100 m run  10 power cleans 95/65 5 rounds  Core  10 leg lifts  5 TTB  5 rounds    

Strength  Deadlift  1×10@60% 1×8@65% 1×6@70% 1×4@75% Continue up to a 3rm after % work  MetCon  50 sit-ups  40 power cleans 135/95 30 push-ups  20 pistols  30 jerks 135/95 40 burpees  400 m run  For time      

Strength   Back squat  Work up to 4×3@80% of 1 RM MetCon  10 wallballs 20/14 5 burpees  10 rounds       

Strength  Romanian deadlift  (Based on 1rm clean)  2×5@55% 2×5@60% 2×5@65% 2×5@70% MetCon  400 m run  15 push jerks 95/65 4 rounds  Core  100 sit-ups for time  * 5 TTB penalty every minute       

Strength  Power cleans  15 min emom (3 reps) establish a 3RM MetCon  12 box jumps 24/20 12 pull-ups  5 rounds       

Strength  Strict press  1×8@55% 1×6@60% 1×5@65% 4×4@70% MetCon  200 m run  25 double unders  12 deadlifts 135/95 5 rounds       

Strength  Thruster  Establish 1 RM  MetCon  5 pull-ups  10 DB snatch (alt) 45/35 5 strict push-ups  9 min amrap *strict push-up: must start from the top of the position and thighs or knees must not at any point in the movement touch the ground.       

Huge congrats to Tina and Audi winning their first competition! All thy work pays off!  Strength  Back squat  1×10@60% 1×8@65% 3×7@70% MetCon  5-4-3-2-1 Squat cleans 155/105 30 double unders  For time    

Strength  Snatch grip bent over row 1×10@70% (of snatch) 1×8@80% 1×6@90% 2×4@100% 3×2@115% MetCon  25 wallballs 20/14 20 leg lifts (over ball)  10 push-ups  4 rounds