Category Archives: Uncategorized

Monday Deadlift 2×10@40% 3×10@50% 5×10@60% MetCon For time, fast and heavy: 21 dumbbell thrusters 35-45/20-30# Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters

Saturday Bench Press 5×10@50% 3×10@60% 1×10@70% 1×10@75% MetCon 14 squat cleans 95/65 14 pull-ups 4 rounds 15 min cap

Friday Snatch Complex 1 snatch + 1OHS + 1 hang Snatch +1 OHS 10×1 MetCon 75/50 push-ups 50 box Jumps 24/20 800 m Run

Thursday Back Squat 5×10@50% 3×10@60% 1×10@70% 1×10@75% MetCon 5 Deadlifts 225/145 15 wallballs 20/14 8 min Amrap

Wednesday Strict/push press 4×10@60% 5×5@70% MetCon 12 min Amrap 20 burpees 10 pistols 5 HSPUs

Tuesday Deadlift 5×10@50% 3×10@60% 1×10@70% 1×10@75% MetCon 5 rounds 200 m run 10 lunges 53/35 1 wall walk 15 min Cap

Remember: No AM classes Monday! Monday FS/OHS 1×10@50% 1×8@55% 2×6@60% 4×4@70% 2×2@80% MetCon 21-15-9 Pull-ups Push press 95/65 Power Cleans 95/65 For time

Strength Back Squat 3×10@55% 3×10@62.5% 2×10@67.5% 1×10+@67.5% MetCon 1 mile run 40 Russian twists 45/25 20 plate to overhead 45/25 10 plate burpees For time Cap 20 min

Thursday Strict/push press 5×12 – work up toward 70-75% MetCon 150 Russian kb swings 53/35 Every time the kb touches the floor you must do 10 burpees

Wednesday Deadlift 3×10@55% 3×10@62.5% 2×10@67.5% 1×10+@67.5% MetCon 400 m run 50 kb swings 53/35 25 HSPUs 50 goblet squats 400 m run 16 min CAP