Oly:
7 Rounds-
1 Power Snatch + 1 OH Squat + 1 Squat Snatch
-across @ 75%
Met Con:
For time-
30 T2B
24 Pistols
30 GHD Sit Ups
24 Pistols
30 GHD Sit Ups
24 Pistols
30 T2B
Improve your overall fitness & quality of life with our daily programming
Monday 190506
Strength:
Back Squat
10 x 3 @ 85%
Met Con:
On a 13 min. clock:
For time-
200m Run
10 C&J, 95/65 lbs.
200m Run
8 C&J, 135/95 lbs.
200m Run
6 C&J, 155/115 lbs.
200m Run
4 C&J, 185/135 lbs.
200m Run
Then with remaining time,
Max weight C&J
Sunday 190505
Rest Day
Saturday 190504
Met Con:
Teams of 4
AMRAP 25
2 Athletes Working at a Time
3 Rope Climbs
15 HSPUs
18 DB Snatches 50/35 lbs
400m Team Run
Friday 190503
Strength:
Back Squat
7 x 5 @ 80% 1RM
Met Con:
For time-
30 Wall Balls, 20/14 lbs.
3 Ring MUs
30 Wall Balls, 20/14 lbs.
6 Ring MUs
30 Wall Balls, 20/14 lbs.
9 Ring MUs
30 Wall Balls, 20/14 lbs.
12 Ring MUs
Thursday 190502
Skill:
Weighted Pull Ups
5 x 5 then,
Single Arm KB High Pull
3 x 8 (each arm)
Met Con:
4 RFT-
6 Stone to Shoulders
250m Row
75 ft. OH Walking Lunge, 50/35 lbs.
15 Box Jumps, 30/24"
Wednesday 190501
Strength:
Back Squat
5 x 7 @ 75% 1RM
Met Con:
AMRAP 7
7 Hang Snatches, 95/65 lbs.
10/7 kcal Assault Bike
Tuesday 190430
Oly Tech:
Pause Power Snatch
5 x 2 @ 60-65% 1RM
*pause 2" off floor and above knee
Power Snatch
3 x 2 @ same weight
Met Con:
For time-
25-20-15-10-5
S2OH, 115/85 lbs.
C2B Pull Ups
Monday 190429
Strength:
Back Squat
4 x 9 @ 70% 1RM
Met Con:
3 Rounds, 6 min. to complete-
3 Rounds-
2 Squat Cleans, 225/155 lbs.
7 Burpees
21 DUs
- rest the remainder of the time
Sunday 190428
Rest Day
Saturday 190427
Met Con:
For time-
150 DUs
100 Wall Balls, 20/14 lbs.
75 KB Swings, 70/53 lbs.
50 GHD Sit Ups
25 Strict Pull Ups
1000m Row
Friday 190426
Strength:
Speed Back Squats
5 x 7 @ 40% 1RM Back Squat
-work on exploding out of the bottom of the squat and ascending faster than the descent
Back Squat
1 x 5 @ 85% 1RM
Met Con:
EMOM x 8
10 T2B
3 Snatches, 165/115 lbs.