Category Archives: Uncategorized

Strength Deadlift 20 min to establish 1RM -or- 1×10@60 1×8@65 1×6@70 1×4@75 1×3@78 MetCon 250 m run 7 strict pull-ups 7 plyo plate push-ups 14 kb swings 53/35 4 rounds

Strength Squat clean + pause front squat 60%x3 65%x3 70%x3 75%x3 MetCon Fran 21-15-9 Thrusters 95/65 Pull-ups Buyout of: 300 double unders and 50 pistols or 10 min of double under practice

Strength Back squat 1×5@60% 1×5@65% 1×5@70% 1×5@75% Front squat 1×5@60% 1×5@65% 2×5@70% MetCon Conditioning test 10 burpees 15 box jumps 20 russian kb swings 53/35 5 rounds

Strength Squat BS 1×5@65% 3×5@75% FS 4×5@65% MetCon 3 squat cleans 225/155 20 burpees 5 rounds for time

Strength Deadlift 1×8@65% 1×6@70% 1×5@75% 2×3@80% 1×2@85% 2×1@93% MetCon 400m run 7 t2b 7 pull-ups 4 rounds

Strength Snatch 3×60% 3×65% 3×70% 3×75% Snatch pulls 7×4@90% MetCon 14 min AMRAP 21 back squats 95/65 28 sit-ups 35 double unders

Strength Squat BS 1×5@60 1×4@70 1×3@80 1×2@85 1×1@90 FS 1×5@65 1×4@70 1×4@75 1×4@80 MetCon Kb swings 26/53 50-40-30-20-10 HSPU’s 3-6-9-12-15

Strength Clean and jerk (singles) 3@60% 4@65% 5@70% 3@75% MetCon 15 hang to OH 95/65 (hang snatch/c&j) 20 bar jump overs (2=1) 250 m run 4 rounds

Strength Strict press 4×5@70% Push press 1×8@60% 1×6@65% 1×5@70% 1×3@75% 1×2@80% MetCon 25 ring/box dips 25 wallballs 25 sit-ups 3 rounds (16 min TC)

Sweet sweet Saturday!! Strength Push press 4×5@65% 4×3@70% 4×2@75% MetCon Squat clean 155/115 10-9-8-7-6-5-4-3-2-1 Push-ups 10-11-12-13-14-15-16…20 For time