Strength:
Back Squat
5 x 5
-across @ 80% 1RM
Met Con:
3 RFT-
8 Stone to Shoulder, 145/115 lbs.
16 Burpee Box Jump Overs, 24/20"
24 kcal Row
Improve your overall fitness & quality of life with our daily programming
Wednesday 181205
Oly:
EMOM x 4
2 Snatches @ 85% 1RM
EMOM x 4
1Snatch @ 90% 1RM
Met Con:
4 Rounds-
AMRAP 3
60 DUs
30 Wall Balls, 20/14 lbs.
w/ time remaining, Max Rep Cleans, 155/105 lbs.
*2 min. Rest between rounds
*Score is total cleans
Tuesday 181204
Strength:
Front Squat
1 x 2 @ 75% 1RM
1 x 2 @ 80% 1RM
1 x 2 @ 85% 1RM
5 x 1, climbing
Met Con:
For time-
10-8-6-4-2
Ring MUs
*15/12 kcal Bike after each set
Monday 181203
Oly Tech:
8 Rounds-
2 Push Jerk + 1 Split Jerk
-across @ 65% 1RM Split Jerk
Met Con:
For time-
18-15-12-9-6-3
OH Squats, 105/75 lbs.
T2B
Sunday 181202
Rest Day
Saturday 181201
Met Con:
AMRAP 25
5 Rope Climbs
30 Alternating DB Snatches, 50/35 lbs.
35 ft. OH Walking Lunge (right)
30 GHD Sit Ups
35 ft. OH Walking Lunge (left)
Friday 181130
Oly Tech:
EMOM x 5
3 Hang Snatches
-across @ 70-75% 1RM
Skill:
EMOM x 5
3 Strict HSPUs OR 8 Kipping HSPUs
Met Con:
For time-
45 Thrusters, 95/65 lbs.
45 Box Jump Overs, 24/20"
Thursday 181129
Strength:
Good Mornings
3 x 10
-across
Met Con:
For time-
40 Push Ups
40 Pull Ups
30 Ring Dips
30 C2B Pull Ups
20 HSPUs
20 Bar MUs
Wednesday 181128
Strength:
Back Squats
3 x 10
-across @ 70-75% 1RM
Met Con:
AMRAP 17
8 kcal Assault Bike
12 Snatches, 95/65 lbs.
8 kcal Assault Bike
12 OTB Burpees
Tuesday 181127
20 Rep Benchmark:
S2OH (7/10/18)
Met Con:
For Time
48 Wall Balls 20/14 lbs
24 kcal Row
12 Deadlifts 305/215 lbs
36 Wall Balls 20/14 lbs
18 kcal Row
9 Deadlifts 305/215 lbs
24 Wall Balls 20/14 lbs
12 kcal Row
6 Deadlifts 305/215 lbs
Monday 181126
Oly:
5 Rounds-
1 Hang Squat Clean + 1 Clean
*climbing, start @ 75% 1RM
Strength:
Front Squat
3 x 5
*across @ heaviest weight from above complex
Met Con:
3 RFT-
25 KB Swings, 70/53 lbs.
100 DUs
Sunday 181125
Rest Day