Category Archives: Uncategorized

*** Announcement: we will not have class this Saturday due to helping my Pops move! A. Back Squat Establish 1RM – 15 min B. MetCon 30 burpees 5 squat cleans 155/105 30 kB Swings 53/35 5 squat cleans 155/105 18 min AMRAP

A. Strict Press Establish 1RM B. Bench Press C. MetCon 75 double unders 40 sit-ups 25 Front Squats 95/65 40 sit-ups 75 double unders

A. Pistols B. Power Cleans 3×3@60% 3×3@65% 3×3@70% C. MetCon 4 x 3 min of: 2 rounds 10 push-ups / Hspus 20 DB Snatch 50/35

A. Power Snatch or Power Clean and Jerk 10 rounds :20 AMRAP :40 rest increase load 2-3 times B. MetCon 10 rounds 200 m run 7 clean and jerk 95/65 7 burpees 20 min cap

A. Back Squat B. MetCon 18.5 7 min AMRAP 3,6,9,12,15,18,21,24… Thrusters CTB pull-ups

A. Bench Press B. MetCon 4 rounds 250 m run 5 devil Press 35/20 10 DB Press 35/20

A. Strict Pull-ups 3,4,5,6,5,4,3 B. Deadlift C. MetCon 8 min AMRAP 2 burpees 2 SDLHP 95/65 4 burpees 4 SDLHP 95/65 6,6/8,8/10,10/12,12….

A. Push Press B. MetCon 5 rounds 10 HR push-ups 4 Squat Cleans 185/125 3 Bar muscle ups

A. Front Squat B. MetCon 15 min AMRAP 100 m run 10 pistols 10 pull-ups 10 burpees

A. Cleans and Rows B. MetCon 4 rounds 50 air Squats 25 DB Push Press 50/35