Category Archives: Uncategorized

A. Cleans 1 power clean + 1 front Squat + 1 squat clean x 10 sets B. MetCon 3 rounds 15 push press 135/95 10 over the bar burpees 5 Bar Muscle ups / CTB pull-ups x10

A. Bench Press B. MetCon 10 rounds 20 air Squats 5 ground to overhead 95/65

A. Back Squat 3×3@82% B. MetCon 10 min AMRAP 30 kB swings 53/35 50 ft front rack lunges 53/35 30 double unders

A. Front Squat Build to an easy triple B. MetCon AMRAP 13: 50 Dumbbell Snatches (35/25) 40 Burpees 30 Medball Cleans 20 Hand Release Push-ups

A. Push Press B. MetCon 4 rounds for time of: 25 chest-to-bar pull-ups 5 cleans Men: 225 lb. Women: 150 lb.

A. Deadlift B. MetCon 5 OH Squats @155/105 25 burpees 4 OH Squats 25 handstand push-ups 3 OH Squats 25 toes to bar 2 OH Squats 400 m run 1 OH squat 13 min Cap Sub FS at 205/135 for OH Squat

A. Clean and Jerk 10(2×1) add weight through sets and reps B. MetCon 3 rounds 60 double unders 30 wallballs 20/14 15 deadlifts 245/165

A. Back Squat 2×10@warmup weight 1×8@65% 1×6@70% 1×4@75% 4×3@80% B. MetCon 21-15-9 kB swings @53/35 Sit-ups Pull-ups

A. Bench Press B. MetCon 18 min AMRAP 400 m run 20 DB Snatch @50/35 10 over the DB burpees 20 goblet Squats @50/35

A. Push Jerk B. MetCon 17 min AMRAP 5 deadlift 225/155 10 Bar facing burpees 10 HSPUs 10 Toes to Bar