Category Archives: Uncategorized

Thursday OHS/FS 8×5 – Work up to 75% MetCon Karabel 10 Rounds 15 Wallballs 20/14 3 Snatches 135/95

Wednesday Bench Press 1×10@50% 1×10@55% 4×10@60% 1×12@60% MetCon 12 min AMRAP 15 deadlifts 155/105 15 OTB burpees

Tuesday Snatch Complex – 2 hang Squat Snatches 50/55/60/65/70/3×75% MetCon 100 Kb Swings 53/35 30 C2b Pullups For Time

Monday Strength Back Squat 1×10@50% 1×10@55% 4×10@60% 1×12@60% MetCon 27-21-15-9 Pushups Power Cleans 95/65

Bench/Strict press Or Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon 10 devil presses 45/30  25 air squats 10 devil presses 46/30  25 sit-ups 4 rounds

Bench/Strict press Or Deadlift 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon 15 box jumps 20 kb swings 53/35 13 min AMRAP

Thursday Push press 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon Diane 21-15-9 Deadlifts 225/155 Handstand push-ups or modified Jackie 800 m run 50 thrusters 45/35 30 pullups for time

Back squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×3@80% 4×2@85% MetCon 800 m run 50 wallballs 20/14 40 DB snatch 45/35 30 burpees 20 DB thrusters 45/35 (10/arm) 10 muscle ups/c2b pull-ups 18 min cap

Tuesday 1 power clean + 1 push jerk 7×1 to work up to a heavy single 1 squat clean + 1 split jerk 7×1 to work up to a heavy single MetCon 25 double unders 10 toes to bar 5 strict HSPUs 5 rounds

buy a one month membership for a friend for 50% off! Also, remeber to twll your friends to coem in for free till christmas! Monday Front squat 1×10@60% 1×8@65% 1×6@70% 1×5@75% 1×4@80% 4×3@85% MetCon 250 m run 30 mountain climbers 10 power cleans @ 135/95 12 min AMRAP