November 17, 2017

Metcon (AMRAP - Reps)

20 Min AMRAP
50 Goblet Squats 53/35
50 Double Unders
40 Box Jumps 24/20
40 T2B
30 C2B Pull Ups
30 Burpees
20 Power Cleans 155/105
20 Jerks 155/105
10 Power Snatch 155/105
10 Muscle Ups

Score is total reps

November 16, 2017

Overhead Squat (5-5-5-5-5)

5 x 5 Overhead Squat

Metcon (AMRAP - Reps)

3 Min Amrap
21 Overhead Squats 95/65
21 Over the Rower Burpees
Max Cal Row
3 Min Rest
18 Overhead Squats 115/80
18 Over the Rower Burpees
Max Cal Row
3 Min Rest
15 Overhead Squats 135...

November 15, 2017

Back Squat (3-3-3-3)

4 x 3 @ 80%

Bench Press (3-3-3-3)

4 x 3 @ 80%

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Deadlift 185/135
2-4-6-8-10-12-14-16-18-20
Push Up

November 14, 2017

Hang Power Clean 

Work up to a heavy set of 5 Hang Power Clean

Metcon (Time)

For Time:
800m Run
50 Hang Power Clean 115/75
600m Run
30 Hang Power Clean 155/105
400m Run
10 Hang Power Clean 185/125

November 13, 2017

Back Squat 

5 x 4 @ 70%

Bench Press 

5 x 4 @ 70%

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
30 Double Unders
15 C2B Pull Ups
10 Push Press 95/65

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