January 31, 2020

F U Friday

Metcon (Time)

For Time:
100 Wall Balls
75 T2B
75/50 Cal Bike
75 DB Push Press (50/35)
100ft Overhead Single Arm Lunge (50/35)

Option to scale by partitioning reps as needed

January 28, 2020

Squat Clean Complex 

1 High Hang Clean +
1 Hang Clean +
1 Clean

Metcon (AMRAP - Rounds and Reps)

"Mamba & Gigi"
18 Min AMRAP
5 Bar Muscle Ups
8 Squat Cleans (185/125)
24 Wall Balls
13 Box Jumps

January 27, 2020

Strict Press 

Every 90 seconds x 5 complete 3 reps- Building

Metcon (Time)

For Time: (135/95)
600m Ski/Run
20 S2O
800m Ski/Run
15 S2OH
1000m Ski/Run
10 S2OH

January 24, 2020

F U Friday

Metcon (Time)

For Time:
100 Burpees
75 Wall Balls
50 Pull Ups
25 Power Cleans 135/95
400m Run w/Plate 45/35

Scale reps as needed!

January 22, 2020

Clean & Jerk 

Work up to a moderate set of 5 TnG

Metcon (Time)

4 RFT
400m Run or 500m Row
10 Clean & Jerks (135/95)

20 Min Time Cap

January 17, 2020

F U Friday

Metcon (Time)

2 RFT: (95/65)
25 Back Squats
20 Pull Ups
15 S2OH
25 Front Squats
20 T2B
15 S2OH
25 OHS
20 Burpees
15 S2OH

January 15, 2020

Metcon (Time)

"Buenos Nachos"
5 RFT
400m Run
25 Wallballs
*If you break on Wallballs, complete 10 Burpees

30 Min Time Cap

January 14, 2020

Squat Clean 

Build to a heavy set of 3

Metcon (AMRAP - Rounds and Reps)

18 Min AMRAP (185/135)
10 Squat Cleans
15 Deadlifts
20 Cal Ski/Bike/Row

January 13, 2020

Back Squat 

E2MOM x 5
4 Back Squats- Building

Metcon (AMRAP - Reps)

3 Rounds for Reps:
1 Min DB Snatch (50/35)
1 Min Cal Ski/Bike/Row
1 Min Push Up
1 Min Strict Pull up or Ring Row
1 Min Double Unders
1 Min Rest

January 10, 2020

F U Friday

For Time:

100 OHS 95/65

*Every time you break 20 Wallballs

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