Category Archives: Uncategorized

Deadlift 1×10@55% 1×8@65% 5×5@75% MetCon 3 rounds 10 shoulder to overhead 135/95 10 front squats 135/95 10 over the bar burpees Comp = 4 rounds

Back Squat “Speed Week” 2×10@50% 2×8@55% 5×5@60% every 90 seconds Strict Press 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon Monday 16 minute AMRAP 1 mile run – buy in followed by an AMRAP in remaining time of: 25 V-ups 50 double unders

Deadlift 3-3-3-3-3-3-3 eatablish a heavy 3 rep for the day MetCon 250 m run 20 SDLHPs 53/35 10 russian Twists 53/36 4 rounds Hero Wod Hansen Five rounds: 30 kettlebell swings 70/53 30 burpees 30 sit-ups

Dumbell Bench Press 4×12@AHAP Back Squat 3×3@90% MetCon 1-10 TTB 10-1 Power Cleans 135/95 For Time

split/push jerk 3-3-3-3-3-3-3-3-3-3 for load ever 1:15 MetCon 7 sandbag burpees 60/40 14 sandbag lunges 60/40 21 double unders 5 rounds 15 min Cap

Back Squat 4×4@85% Bench Press 10×3@65% OTM (on the minute) MetCon Cindy 5 pullups 10 pushups 15 Air Squats 20 minute AMRAP

Push Press or Front Squat 10×10 to esatblish a heavy 10RM MetCon 7 min AMRAP 50 wallballs 20/14 50 DB snatch 50/35

Strict Press 5×5@72.5% Back Squat 5×5@75% MetCon 21 Thrusters (75/55) 21 Kettlebell Swings (53/35) 400m Run 15 Thrusters (75/55) 15 Kettlebell Swings (53/35) 400m Run 9 Thrusters (75/55) 9 Kettlebell Swings (53/35) 400m Run COMP= 95/65 & 70/53 16 min cap

Push Press/Front Squat 2×15 2×12 2×10 2×8 AHAP MetCon 15 min AMRAP 50 hang cleans 95/65 50 deadlifts 95/65 50 situps/leg raises 50 double unders 50 burpees Hero Wod

Back Squat 3×3@87.5% Seated DB Strict Press 4×8@AHAP MetCon 20 walking lunges 35/26 250 m burden run 50 kb swings 35/26 2 rounds 15 min cap