Category Archives: Uncategorized

A. Back Squat 1×10@60% 1×8@65% 1×6@70% 2×5@75% 3×3@78% B. MetCon 5 rounds 200 m run 10 strict pull-ups 20 air Squats

A. Push Press B. MetCon 4 rounds 50′ walking lunges 3 Squat Cleans 135/96 (Rounds 2,3,4 will have reps 6,9,12)

A. Snatch DL + Power Snatch + OH Squat B. MetCon 12 min AMRAP 50 double unders 10 wallballs 20/14 10 hand release push-ups

A. Bench Press B. MetCon 3 rounds 10 Toes to Bar 10 front Squats 155/105 2 rounds 400 m run 7 Power Snatches 155/105

A. Deadlift B. MetCon “Nasty Girls” 3 Rounds, for time: >> 50 Air Squats >> 7 Muscle-Ups >> 10 Hang Power Clean 135/95 *scale with 7 Strict Pull-ups

A. Back Squat B. MetCon 10 min AMRAP 21 wallballs 20/14 15 DB Snatch 50/35 9 Toes to Bar

A. Push Press B. MetCon 10 CTB pull-ups 20 power Cleans 95/65 10 HSPUS 20 power Cleans 95/65 10 CTB pull-ups

A. Clean Pull + Power Clean + squat clean B. MetCon 3 rounds 25′ OH walking lunges 45/25 10 burpees to plate 25′ OH walking lunges 45/25 10 plate to overhead

A. Bench Press B. MetCon 18 min AMRAP 5-10-15-20-25-30…. KB swings 53/35 Double Unders Situps

A. Deadlift B. MetCon 5 rounds 250 m run 10 pull-ups 4 squat clean and jerks 135/95