Category Archives: Uncategorized

Wednesday Bench press 1×8@50% 1×8@60% 2×8@65% 2×8@67.5% 4×8@72.5% MetCon 20 right armed DB snatch 35/25 20 1 armed DB OH Lunge 35/25 20 left armed DB snatch 35/25 20 1 armed DB OH Lunge 35/25 50 situps 2 RFT

Monday Snatch+OHS+snatch+OHS 10 sets to establish max *scaled will be Snatch grip Push Press MetCon Run 400m 21 Thrusters 75/55 Run 250m 15 Thrusters 75/55 Run 200m 9 Thrusters 75/95

Saturday Push press/strict press 1×10@60% 1×10@65% 2×7@70% 4×5@75% 1xME@50% MetCon 10-9-8-7-6-5-4-3-2-1 Pull-ups Burpees Sit-ups Hero Wod Sisson (modified) 7 strict pull-ups 5 burpees 200 m run 20 min Amrap With 20# vest…

Friday Deadlift 1×8@50% 2×8@60% 2×8@65% 4×8@67.5% MetCon “Grace” 30 clean and jerks for time at 135/95 *Comp = immediately followed by remaining time cap to establish a 1RM squat clean

Front Squat/OH squat 1×10@60% 1×10@65% 2×7@70% 4×5@75% 1xME@50% MetCon For time Run 800m 100 double unders Run 400m 25 burpees

Wednesday Bench Press 1×8@50% 2×8@60% 2×8@65% 4×8@67.5% MetCon 10 devils presses 30-35/20-25 10 deadlifts 225/145 12 min AMRAP

Tuesday Clean High hang power clean + Hang power clean + Squat clean 9×1 starting at 50% MetCon 3 rounds 20 hang power cleans 115/75 20 pistols

Monday Back Squat 2×8@60% 2×8@65% 4×8@67.5% MetCon 10 kb swings 53/35 10 HSPUs 10 kb thrusters 5/arm 10 min Amrap

Saturday Deadlift 1×8@50% 1×8@55% 1×8@60% 4×8@65% 1xME@65% MetCon Partners 25 box jumps 24/20 (Partner holds sandbag in front rack) 25 sandbag thrusters 60/40 (Partner holds wallsit) 6 rounds Hero wod 9 Rounds for Time 300 meter Run 6 Air Squats 6 Pull-Ups 6 Box Jumps (20/24 in) 6 Burpees 6 Sit-Ups 6 Lunges 6 RussianContinue reading “0104”

Friday Front/OHS 1×10@50% 1×10@60% 2×8@65% 4×5@70% MetCon For max Reps 45 second intervals 15 second transition time Row for calories Toes to bar HSPUs / push-ups Alternating DB snatch 45/35 3 rounds