Category Archives: Uncategorized

Saturday is upon us! Hope y’all are ready to rock and roll! 

Bench Press 2×10@50% 2×6@55% 6×3@60% MetCon 25 kb Swings 53/35 15 box jumps 24/20″ 4 rounds Comp = 70/53

Back Squat 3×10@50% 
3×6@55% 
4×3@60% MetCon 32 double unders 100 m sprint 16 DB snatch 50/35 100 m sprint 4 rounds no comp – go fast go unbroken

Power Clean Establish a 3 rep max and a 1 rep max in 15 minutes. MetCon 7 burpees 7 ring dips 7 burpees 7 Hspus 12 min AMRAP Comp = muscleups

Strict/push Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×5@77.5% 5×5@80% MetCon 400m run 50 wallballs 20/14 250m run 15 power snatches 95/65 400m run 16 min cap Comp = 135/95

Deadlift 3×10@50% 3×6@55% 4×3@60% MetCon 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks 115/75 *Note this is only big enough for a class of 9. in the event of a larger class there will be a bike station for one person. Further note,Continue reading “0162”

The Don For time: 66 deadlift 115/75 66 box jump 24″/20″ 66 KBS 53/35 66 K2E 66 sit ups 66 pull ups 66 thruster 65/45 66 wall ball 66 burpee 66 DU Comp = 40 min AMRAP instead of time cap!

Clean and Jerk 1 clean + 2 split jerk 2@60% 2@65% 2@70% 2@75% 2@80% 2@85% lift every 90sec MetCon Nancy 5 rounds 400 m run 15 OH squats @ 95/65 16 min cap

Press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 5×5@72.5% MetCon 12 min AMRAP 100 goblet Squats 35/26 75 kb snatches 35/26 50 pushups 25 walballs 12 strict Pullups 6 strict HSPUs comp = 53/35 kb

Tuesday Deadlift 1×10@50% 1×8@60% 1×6@70% 1×5@75% 1×4@80% 1×3@85% 3×3@90% MetCon weakness workout 4 rounds 25 double unders 12 burpeess 5 C2b pullups 16 min Cap Comp – 5 bar muscleups