Posts

Friday

Strength Power Snatch (20 Min to find Heavy 3 Touch and Go)
Power Snatch (1 Set of Max Reps)
Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.
*Metcon 15 min AMRAP 10 power cleans 10 handstand push ups
RX Men: 95-125 RX Women:65-95

Thursday

Strength Deadlift 4x4
4 Rounds NOT FOR TIME 8 Single Leg (Dumbbell) Deadlifts Left Leg 8 Single Leg (Dumbbell) Deadlifts Right Leg 8 Supine Barbell Rows (SLOW)
For this one, I want to see slow and good form. 
*Metcon 5 Rounds 15 Kettlebell Swings 15 Burpees RX Men: 53 KB RX Women: 35 KB

Wednesday

Strength Front Squats (20 Min to find Heavy 3)
Front Squats (1 Set of Max Reps)
Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.
*Metcon 3 Rounds Each Round is a 4 Min AMRAP 20 Double Unders / Dumbbell Hop Overs 5 Barbell Front Squats 3 Barbell Thrusters Rest 1 Min Between AMRAPs
RX Men: 75# RX Women: 55#

Tuesday

Strength 4 Rounds of: 20 Alternating Single Arm Shoulder Press 200m Farmer Carry
Rest 2 Mins before moving on
4 Rounds of: 16 Renegade Row (w/push up) 100m Overhead Plate Carry Choose weight for you scores
*Metcon 10 Rounds 6 Barbell Power Cleans 8 Weighted Sit Ups 
RX Men: 95-115 RX Women: 65-75

Monday

Strength Power Clean (20 Min to find Heavy 3 Touch and Go)
Power Clean (1 Set of Max Reps)
Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.
*Metcon 20 min AMRAP Run 200 Meters 3 Pull Ups 7 Push Ups 12 Air Squats

Friday

*Strength Back Squat  5x5 work up to 85%
*Metcon  400m Run 20 KB Swing 53/35 400m Run 20 Flutter Kicks 400m Run 20 Burpees 400m Run 20 Wall Balls 20/14 400m Run 20 double unders 400m Run 100m Heavy Farmer Carry (heavy) Finish Strong

Thursday

*Strength Bench press  5x5 work up to 85% 100 band pull apart
*Metcon  15 Min AMRAP 2 Wall Walks 20 Single DB Overhead Walking Lunges 5 T2B