181207 Warm-up Strength Snatch (Weight) Every 2 Minutes for 5 Sets: 1 Snatch Pull 1 High Hang Squat Snatch (Pockets) 1 Hang Squat Snatch (Knees) 1 Low Hang Squat Snatch (Shin, but not Floor) Set #1 – 60% Set #2 – 65% Set #3 – 70% Sets #4+5 – 75-80% Metcon Metcon (Time) 21-15-9: Hang › Read more
181206 Warm-up 1" Bike + 1" Row, then 2 Rounds: 3/side Spiderman w Reach 6 Wall Squats 9 Sit Ups :20/Leg dynamic swings Metcon 5 Minutes Max Cal Bike 5 Minutes Max Cal Row 5 Minutes Max 10m Shuttle Runs Rest 1" 3 Minutes Max Cal Bike 3 Minutes Max Cal Row 3 Minutes Max › Read more
181205 Warm-up Metcon In Teams of 3- 7" AMRAP: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3 Minutes 7" AMRAP: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) Rest 3 Minutes 7" AMRAP: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Metcon (AMRAP – › Read more
181204 Warm-up 2 Rounds: 1" Row 5 Strict Pull Ups 10 Push Up to Downdog 15 Banded Good Mornings Metcon Metcon (Weight) Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Cal Row Station 2 – 20 Burpees Station 3 – 20 DB Snatches (10/side; no alternating) Station 4 – 200m Run › Read more
181203 Warm-up 2 Rounds: 200m Run :30 Single Unders 5/side Spiderman w Reach 10 Sit Ups Then: Barbell Warm Up Strength Clean and Jerk (Weight) Every 2 Minutes for 5 Sets: Squat Clean + Hang Squat Clean + Hi Hang Squat Clean + Jerk Set 1- 65% Set 2- 70% Sets 3-5 – 70-80% Metcon › Read more

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