February 28, 2020

F U Friday

Metcon (Time)

For Time: (95/65)
1 Round:
800m Run
20 Thrusters
20 C2B Pull Ups

2 Rounds:
400m Run
10 Thrusters
10 C2B Pull Ups

4 Rounds:
200m Run
5 Thrusters
5 C2B Pull Ups

30 Min Time Cap

February 27, 2020

Accessory Work:
Back Squat
Work up to a heavy set of 5, then complete 3 x 8 @ 85%
2 x 400m Farmer Carry
Accumulate 100 Back Extensions or Super Mans
1k Ski TT

February 26, 2020

Box Jump 

Work up to a max height

Metcon (Time)

30-20-10
Cal Bike
15-10-5
Hang Power Snatch (95/65)
Box Jump (30"/24")

February 25, 2020

Deadlift 

3 x 3

Metcon (Time)

For Time:
800m Run Buy in
4 Rounds:
10 Deadlifts (225/155)
15 KBS (53/35)
25 Double Unders
800m Run Cash out

February 24, 2020

Squat Clean 

Work up to a heavy set of 3

Metcon (Time)

For Time:
21-15-9
Squat Clean 135/95
Bar Facing Burpee

February 21, 2020

F U Friday

Metcon (Time)

In Teams of 2: (95/65)
2k Row
50 Thrusters
50 Bar Facing Burpees
1k Row
30 Thrusters
30 Bar Facing Burpees
500m Row
20 Thrusters
20 Bar Facing Burpees

40 Min Time Cap

February 19, 2020

Power Snatch Complex 

1 High Hang Snatch +
1 Hang Snatch +
1 Snatch

Metcon (4 Rounds for reps)

4 x 3 Min On/3 Min Off
200m Run


AMRAP Power Snatch in remaining time
1. 75/55
2. 95/65
3. 115/75
4. 135/95

February 17, 2020

Back Squat 

5 x 5 Building

Kelly: Metcon (Time)

5 RFT
400m Run
30 Box Jumps
30 Wallballs

30 Min Time Cap

February 14, 2020

F U Friday

Metcon (Time)

For Time:
30 Wall Balls
25 Deadlifts (225/155)
20 Bar Facing Burpees
15 C2B Pull Ups
20 Bar Facing Burpees
25 Deadlifts (225/155)
30 Wall Balls

February 12, 2020

Metcon (No Measure)

Every 30 Seconds for 25 Sets total:
Ski Erg :30 on/:30 off x 5
Goblet Squat :30 on/:30 off x 5
DB Snatch :30 on/:30 off x 5
Box Jump :30 on/:30 off x 5
Bike :30 on/:30 off x 5

Each 30 second interval should be a sprint, working the...

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