Tuesday December 1st, 2015
STRENGTH
Deadlift 6x3 @80% T’N’G
Every 2min
METCON
3RFT
30 Wall Balls
15 GHDs/30 Abmat
5 HP Cleans [185/105#]
ACCESSORY
3 Sets
20 Windshield [...]
Monday November 30th, 2015
Retest Double Under Challenge 7min AMRAP
New Challenge: 1RM OHS 15min to establish
Retest in 2 months
METCON
20-10-5
OHS [...]
Saturday November 28th, 2015
Strength
15 min to find 1 rep max back squat
2 fails= [...]
Friday November 27th, 2015
In teams of two, complete for time
50 Cals Row
50 deadlifts 155/105
50 Cals
50 front squats (95/65)
50 cals
50 HR push-ups
50 cals
50 [...]
Wednesday November 25, 2015
STRENGTH
Clean 5x2
Every 2:30
Increase Weight
METCON
25 HSPU
50 T2B
75 Push Press [75/55#]
1k [...]
Tuesday November 24, 2015
SKILL
NOT FOR TIME
4 Sets
12 Pistols
50fit Handstand Walk
METCON
10-1
Front Squat [185/105]
1-10
Burpee Box Jump Over [...]
Monday November 21st, 2015
STRENGTH
Push Press 5x3 Inc. Wt. Every 2min
METCON
5RFT
7 Power Snatches [135/95#]
35 [...]
Friday November 18,2015
STRENGTH
Front Squat 5x3
@80-85% Every 2min
METCON
100 KBS [53/35#]
*20 DU’s every time you break*
ACCESSORY
3 Sets
12 DB Shoulder Press
25 Band [...]
Thursday November 18, 2015
OPTIONALMETCON
“Brenton”
5 RFT
100ft Bear Crawl
100ft Broad Jump
STRENGTH
Hang Snatch 5x3
Every [...]