Friday April 29th, 2016
STRENGTH
Find 1RM Squat Clean
15min to establish
METCON
Death by Burpees
Re-test from October [...]
Wednesday April 27th, 2016
STRENGTH
EMOM for 10min
3 Push Press
75-80%
METCON
"Mary”
AMRAP in 20min
5 HSPU
10 Pistols (Alt)
15 [...]
Tuesday April 26th, 2016
STRENGTH
Deadlift 3x5
65-70%
Every 2min
Touch N Go
METCON
5RFT
20 KBS [70/53#]
20 Wall Ball Sit-ups [20/14]
40 Dubs [x3 [...]
Monday April 25th, 2016
STRENGTH
5 Sets
1 Hang Snatch+2OHS
Every 1:30
METCON
2RFT
400m Run w/plate 45/25#
50 Burpee Box Jump Overs 24/20
50 Med Ball Cleans [...]
Friday April 22nd, 2016
STRENGTH
Power Snatch 15min
Power Clean 15min
Front Squat 5x3
Increase Wt.
Every [...]
Wednesday April 20th, 2016
Tabata 75/55#
Back Squat
Press
Front Squat
Rest 3min
Push Press
OHS
Sit-ups
(Spin off of Nick Urankar)
GROUP COOL DOWN: 5min on Bike + [...]
Tuesday April 19th, 2016
STRENGTH
Bench Press 5x2
Inc Wt.
Every 2min
METCON
5 RFT
30 DU’s or x3 Singles
3 Deadlift 315/225#
2 Rope Climbs or x6 Ring [...]
Monday April 18th, 2016
STRENGTH
Back Squat 5x5
Every 2:30
Conditioning
6 Rounds
Sled Pulls
40yd Sprint Resisted 135/90#
40yd Sprint [...]
Friday April 15th, 2016
STRENGTH
Snatch 7x1
Every 1:30
Suggested percentage progression
75/80/80/85/85/90/90
METCON
AMRAP in 18 min
10 OHS 115/75
10 C2B [...]
Wednesday April 13th, 2016
METCON
“Morrrison”
50-40-30-20-10
Wall Balls [20/14]
Box Jumps [24/20”]
KBS [...]
12