Category Archives: Uncategorized

Hero Thursday! “Jackhammer” 60 kb swings 53/35 50 box jumps 40 wallballs 20/14 30 pull-ups 20 sit-ups 10 snatches 95/65 For time

Strength Deadlift 20 min to establish 1RM -Or- Squat clean (Practice) MetCon 20 pistol or 60 squat buyin 4 rounds of: 10 wallballs 20/14 10 pull-ups 10 burpees 800m run buyout

Strength Press complex (1 strict press, 1 push press, 1 push jerk) 3-3-3 – 60% 2-2-2 – 65% 1-1-1 – 70% %’s based on strict press MetCon 4 deadlifts 135/96 3 power cleans 2 front squats 10 HSPU’s 10 min AMRAP

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 2×3@80% 2×2@85% MetCon 7 thrusters 14 push-ups 21 sit-ups 4 rounds

Happy 4th of July!!! Late “Badger” 30 squat cleans 95/65 30 pull-ups 800m run 3 rounds

Strength Deadlift 1×10@50% 1×10@55% 1×10@60% Emom 7 min 3 min at 65%x5 2 min at 70%x3 2 min at 75%x2 MetCon 5 pull-ups 15 box jumps 25 kb swings 53/35 4 rounds (Each round will aloud 3 min to complete all the reps. If you complete it in under 3 min you can rest tillContinue reading “070314”

Strength Snatch balance – 20 min to practice -or- Snatch grip push press – 20 minutes MetCon 20 push-ups 15 alt DB or KB snatches 250 m sprint 4 rounds

Strength Strict press 1×10@50% 1×8@55% 1×6@60% 4xME (max effort) @65% MetCon 100 squat buyin 1-2-3-4-5-6…10 Deadlifts 155/115 OTB burpees 50 sit-up buyout 15 min time cap

Strength 20 min to establish 2 rep max squat clean. Must be two unbroken reps with no drop. MetCon 10 pull-ups 10 push jerk 135/95 3 rounds 50 push-up buyout

Strength Deadlift 3×10@60% Emom 7 min 5 reps at 70% MetCon A. 42-36-18 DU’s Kb swings 53/35 B. 40-30-20-10 Air squats Plate to OH Sit-ups No rest between just A must be completed prior to B.