Category Archives: Uncategorized

Tuesday Back Squat 2×3@65% 2×3@70% 6×3@75% MetCon 21-15-9 Push press 95/65 OHS 95/65 100 m sprint

Monday Note: there will be a slight change to specialty classes guys.  First off they will be open to everybody regardless of membership tier. What will change will be that basic members will have access to any three classes per week, premium will have access to any 5 classes per week and deluxe membership willContinue reading “0146”

Saturday Deadlift 4×5@40% 4×5@50% 4×5@60% MetCon 12 DB push Press 50/35 24 front rack squats 50/35 4 rounds 400 m run buyout 16 min Cap Hero Wod Matt 16 For time: 16 deadlifts, 275/185 lb. – 16 hang power cleans, 185/125 lb. 16 push presses, 135/95 lb. Run 800 meters 16 deadlifts, 275/185 lb. 16Continue reading “0145”

Friday Strict press/push press 2×10@60% 2×8@65% 2×6@75% 1×4@80% 1×3@85% 1×2@90% 1×2@95% MetCon 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squatContinue reading “0144”

Thursday High hang cleans – establish 2RM in 18 minutes MetCon 10 min AMRAP 200m run 15 Thrusters 75/55 400 m run 30 Thrusters 75/55 Easy day prior to Open WOD!

Wednesday Front/OH Squat 2×10@60% 2×8@65% 2×6@75% 1×4@80% 1×3@85% 1×2@90% 1×2@95% MetCon 24-18-12-6 Burpees Double Unders Kb swings 53/35 15 min Cap

Tuesday Bench Press 4×5@40% 4×5@50% 4×5@60% MetCon 5 rounds for time of: 30 shoulder touches 30 one-legged squats, alternating

Monday Back Squat 4×5@40% 4×5@50% 4×5@60% MetCon 2 rounds 400 m run 20 DB snatch 50/35 15 HSPUs 10 strict pull-ups 5 cleans 155/105

Saturday Strict/push Press 3×5@60% 3×5@70% 3×3@80% 2×2@90% MetCon 30 wallballs 20/14 30 sit-ups 30 shoulder touches 10 pull-ups 8 min AMRAP

Friday Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans