HAPPY NEW YEAR!
Met Con:
AMRAP 25
1 Rope Climb
1 C&J, 225/155 lbs.
20 BW Squats
19 Ab Mat Sit Ups
Improve your overall fitness & quality of life with our daily programming
Monday 181231
Oly Tech:
7 Rounds-
1 Snatch Balance + 1 OH Squat + 1 Squat Snatch
-across @ 70% 1RM Snatch
Met Con:
For time-
18-15-12-9-6-3
Deadlifts, 165/115 lbs.
C2B Pull Ups
Box Jump Overs, 24/20"
Sunday 181230
Rest Day
Saturday 181229
Met Con:
For time-
75 DUs
50 KB Swings, 53/35 lbs.
20 T2B
75 DUs
50 Single Arm KB Thrusters (25 each side), 53/35 lbs.
20 T2B
75 DUs
50 KB SDHP, 53/35 lbs.
20 T2B
75 DUs
50 Goblet Squats, 53/35 lbs.
20 T2B
75 DUs
Friday 181228
Strength:
Weighted Pull Ups
7 x 3 @ 50% 1RM
Met Con:
For time-
2 Rounds-
15 kcal Assault Bike
10 Power Cleans, 135/95 lbs.
2 Rounds-
15 kcal Assault Bike
10 Front Squats, 135/95 lbs.
2 Rounds-
15 kcal Assault Bike
10 S2OH, 135/95 lbs.
Thursday 181227
Oly Tech:
7 Rounds-
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
-start at 60%, do not climb higher than 70%
Met Con:
AMRAP 12
6 Ring MUs
25 ft. DB Front Rack Lunge, 50/35 lbs.
12 Burpees
25 ft. DB Front Rack Lunge, 50/35 lbs.
Wednesday 181226
Strength:
Back Squat
3 x 7 @ 75% 1RM
Met Con:
For Time
25 Snatches 95/55 lbs
20 kcal Row
20 GHD Sit-ups
20 Snatches 115/75 lbs
20 kcal Row
20 GHD Sit-ups
15 Snatches 135/95 lbs
20 kcal Row
20 GHD Sit-ups
10 Snatches 155/105 lbs
20 kcal Row
20 GHD Sit-ups
5 Snatches 185/125 lbs
Tuesday 181225
CLOSED
Merry Christmas!!! Enjoy your day with loved ones!
Monday 181224
"12 Days of Christmas"
1 Squat Snatch, 135/95 lbs.
2 T2B
3 S2OH, 135/95 lbs.
4 Box Jumps, 24/20"
5 Hang Cleans, 135/95 lbs.
6 C2B Pull Ups
7 Burpees
8 Pistols
9 HSPUs
10 Wall Balls, 20/14 lbs.
11 Front Rack Lunges, 135/95 lbs.
12 Deadlifts, 315/225 lbs.
*proceed through the movements as you would sing the song "12 Days of Christmas"
Sunday 181223
Rest Day
Saturday 181222
Barbell Benchmark:
15 min. to establish 1RM Strict Press
Met Con:
Teams of 3,
AMRAP 18
3, 6, 9, 12, 15, 18, etc...
C2B Pull Ups
kcal Assault Bike
Devil Presses, 50/35 lbs.
Friday 181221
Oly:
5 Rounds-
1 Hang Squat Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk
- climbing, start @ 65% 1RM C&J
Met Con:
2 RFT-
20 kcal Row
100 DUs
Rest 1 min.
15 kcal Row
75 DUs
Rest 1 min.
10 kcal Row
50 DUs
Rest 1 min.