Category Archives: Uncategorized

Thursday Bench press 1×8@50% 1×8@55% 1×8@60% 4×8@65% 1xME@65% MetCon 21-15-9 Deadlifts 185/125 Over the bar burpees

Wednesday Snatch Hang snatch + full snatch + OHS 1-1-1-1-1-1-1-1-1-1 (10 sets) MetCon 250 m run 25 Russian KBS 53/35 3 wall walks with push-up 4 rounds

Tuesday Back Squat 1×8@50% 1×8@55% 1×8@60% 4×8@65% 1xME@65% MetCon 20 double unders 5 push-ups 20 thrusters 45/35 5 push-ups 10 minute Amrap

Monday  Push press/strict press 17 min to establish a 1 RM MetCon 100 sit-ups 75 wallballs 20/14 50 pistols 25 pull-ups 15 min Cap

FS/OHS 17 min to establish 1RM in either lift MetCon 20 DB snatch (r) 35/25 5 HSPUs 20 DB snatch (l) 5 burpees 4 rounds for time Hero Wod “The sevens” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 BurpeesContinue reading “0097”

Friday Bench Press 2×10@40% 3×10@50% 5×10@60% MetCon 12 pull-ups 12 box jumpovers 24/20 12 push-ups 5 rounds

Clean complex 1 Power Clean + 1 front squat + 1 push Jerk 5 sets of 2 complexes followed by 5 sets of 1 complex MetCon 3 SDLHP 115/75 6 OTB burpees 9 OH squats 115/75 8 min AMRAP

Wednesday Back Squat 2×10@40% 3×10@50% 5×10@60% MetCon 15 toes to bar 15 kb swings 53/35 15 power cleans 95/65 4 rounds 14 min Cap

Tuesday Strict/push press Every 1:30 complete 5 reps for 10 rounds. Add load as needed. MetCon 20 air squats 40 double unders 20 air squats 60 sit-ups 12 min AMRAP

Monday-Wednesday 4:30pm 5:30pm 6:30pm Thursday 4:30pm 5:30pm Friday 5:30pm 6:30pm