Category Archives: Uncategorized

Strength  Front squat  1×10@60% 1×8@65% 1×6@70% 1×5@75% 3×4@80% MetCon  20 sit-ups  10 burpees  10 kb swings 53/35 5 rounds       

Love this crew!  Strength 10 min squat clean emom starting at 65% Reps: 3-3-3-2-2-2-2-1-1-1 MetCon  16-14-12-10-8 Pull-ups  Plate press 45/25      

Strength  Push jerk  1×8@60% 1×8@65% 1×6@70% 1×5@75% 3×3@80% MetCon  400 m run  21-15-9  Ring dips  SDLHP 95/65 400m run      

Strength  Deadlift  1×8@60% 1×8@65% 1×6@70% 1×7@75% 2×15@50% MetCon  10 min amrap  15 kbs 53/35 30 push-ups  45 air squats  Gymnastics  4×70% of max effort pull-ups add 1-3 reps every set      

Strength  Sled pulls  1×35/25 – 1×45/30 – 1×50/45 – 1×45/60 MetCon  200 m run  30 sit-ups  200 m run  30 double unders  3 rounds 

Strength  2 strict press + 3 push press  Max this complex MetCon  2 min – 20 power cleans  30 s rest 2 min – 20 pull-ups  30 s rest  2 min – 45 kb swings 53/35 30 s rest  2 min – 80 air squats  30 s rest  2 min – 400 m run YouContinue reading “101715”

Strength  Front squat  1×10@55% 1×8@60% 1×8@65% 4×7@70% MetCon  40-25-20-15-10 Wallballs  3-5-7-9-11 Pull-ups 

Strength  Lunges – % based on max clean 1×10@60% 1×8@65% 1×6@70% 2×4@75% 2×2@80% * 7 min snatch balance emom  MetCon  50 double under buyin  3 rounds  10 snatches 95/65 10 burpees  400 m run buyout       

Strength  Push press  3×10@55% 4×8@60% Strict press  7 min emom of 3-5 reps at 55% MetCon  50 DB snatch 45/35  100 air squats  50 DB snatch 25 pull-ups  For time  Comp= pistols and C2b   

Strength  1×10@60% 1×7@65% 1×5@70% 2×4@75% 2×2@80% MetCon  “Nancy” 5 rounds 400m run  15 OH squats 95/65