Friday May 13th, 2016
STRENGTH
Back Squats 5x3
70%
1st rep 5sec pause at the bottom
Every 2min
METCON
AMRAP in 16min
2-4-6-8-10………
Hang snatch 95/65#
1 Rope [...]
Wednesday May 11th, 2016
METCON
Linchpin 4/22
10 RFT
250m Row
5 STRICT HSPU
*Meant to be a sprint. Rest 2min between [...]
Tuesday May 10th, 2016
STRENGTH
EMOM for 12min
ODD: 3 Deadlifts 75%
EVEN: 3 Bench Press 70%
METCON
3 RFT
10 SDHP [115/75#]
10 Box Jump Overs 24/20"
20 Wall Balls [...]
Monday May 9th, 2016
STRENGTH
Back Squats wk 2
80% x4
87.5% x3
95% x2
METCON
21-15-9
Power Cleans 135/95#
7-5-3
Muscle-ups x2 [...]
Saturday May 7th, 2016
Individual Warm Up:2 Rounds:
400m Run
8 Burpees
10 LIGHT KBS
10 Squats w/ pause at the bottom
Group:
MWOD: Hip Opener
Drills: inchworm w/ band around [...]
Wednesday May 4th, 2016
TECHNIQUE*
EMOM for 14min
2 Power Snatches
@60-65%
METCON
4 RFT
100ft KB Walking Lunge 53/35#
5 KB Thrusters [...]
Tuesday May 3rd, 2016
SKILL
4 Rounds
50ft Handstand Walk
12 GHD Sit-ups
METCON
AMRAP in 14min
8 Hang Power Clean [135/95]
8 Lateral Burpees
100m [...]
Monday May 2nd, 2016
STRENGTH
Back Squats wk 1
80% x2
86% x2
92.5% x2
METCON
Buy-in 30cal on Bike
3 RFT
15 Box Jumps [30/24”]
30 Double [...]
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