18 May 19

Metcon (AMRAP – Reps) AMRAP30 With a Partner 2, 4, 6… Burpees Front Squats (75,55) Row Cals V-Ups OHS (75,55) Metcon (AMRAP – Reps) New/ Rehab/ Master AMRAP30 With a Partner 2, 4, 6… Burpees Goblet Squats (35,25) AB Cals AMSUs Wall Balls (14,10) Extra Credit Snatch (Snatch 2×3 @55%, 2×3 @68%, 5×2 @80%) Metcon[…]

17 May 19

Clean and Jerk (3RM Clean & Jerk work) Metcon (AMRAP – Rounds and Reps) AMRAP12 200M Run 15 Box Jumps (24,20) 15 HSPUs* * 15 HSPUs is Rx+; 5 HSPUs + 10 Wall Balls  (20,14) is Rx Metcon (AMRAP – Rounds and Reps) New/ Rehab/ Master AMRAP12 (Rx+) 200M Run 15 Box Jumps 15 Wall[…]

16 May 19

Metcon (AMRAP – Reps) EMOM5 3-10 Reps of one of the following: Strict T2B/ K2W Weighted Double Leg Raises Weighted AMSUs AMSUs Place your level in the notes Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of:  5 Pull-ups 10 Push-ups 15 Squats Metcon (AMRAP – Reps) Stretching/ Mobility of coaches choice Extra Credit Metcon[…]

15 May 19

Back Squat (BS 8@65% 8@70% 6@80% 6@85%) Fran (Time) 21-15-9   Thrusters, 95# / 65# Pull-ups Metcon (Time) 10 min time cap 5 RFT 10 Goblet Squats (35,25) 10 Pull Ups or Ring Rows Front Squat (FS 5@60% 5@70% 5@75% 5@80%) Extra Credit Metcon (AMRAP – Reps) Super Set 3 Rounds 10 GHD Sit Ups 10[…]

14 May 19

Shoulder Press (SP 8@65% 8@70% 6@80% 6@85%) Metcon (AMRAP – Reps) E2MOM10 MU or Kipping Swing Work or technique…gymnastics swing/ linking/ more advanced level than you normally do Metcon (AMRAP – Rounds and Reps) AMRAP8 5 Power Snatch (95,65) 5 HSPUs Metcon (AMRAP – Rounds and Reps) New/ Rehab/ Master AMRAP8 5 Hang Power Snatch[…]

13 May 19

Deadlift (DL 8@65% 8@70% 6@80% 6@85%) Metcon (2 Rounds for time) 2 Rnds (Rnd 1 Starts at 0:00, Rnd 2 Starts at 8:00) 15/12 Cals AB 20 Weighted Lunges (53,35) 200M Run * Log each actual time each round took! Metcon (2 Rounds for time) 2 Rnds (Rnd 1 Starts at 0:00, Rnd 2 Starts[…]

11 May 19

Metcon (Time) 30 min time cap 1 Partner work, the other rests 400M Run (together) THEN 20 Rounds (Alt) 3 Burpees 3 Squat Cleans (135,95) 3 Push Jerks (135,95) THEN 400M Run (together) Metcon (Time) New/ Rehab/ Master 20 min time cap 1 Partner work, the other rests 20 Cals AB (shared) THEN 20 Rounds[…]

10 May 19

Bench Press (BP 10@60% 10@65% 8@70% 8@75%) Metcon (Time) 4 RFT 10 Ring Dips 20 Pistols 30 Double Unders Metcon (Time) 4 RFT 10 Push Ups 20 Alt. Lunges 30 Single Unders Toes-To-Bar (EMOM5) Strict T2B/ K2W/ Weighted Double Leg Raises/ Weighted AMSUs Extra Credit Bench Row (Bench Rows 5RM) Elevate a flat bench so[…]

9 May 19

Bills Miserable Abs 2 (1 Round) 30-4 count swimmers kicks 30 Pulse Ups 30 Diamond Pulse Ups 15 Leg Climbers 30 Oblique Crunches, each side 15 Leg raises w/ Med Ball (10,8) immediately into 15 Leg raises (no Med Ball) 50 Med Ball side taps in V-sit Metcon (AMRAP – Reps) Complete as many reps[…]

8 May 19

Shoulder Press (SP 10@60% 10@65% 8@70% 8@75%) Handstand Push-ups (EMOM5) HSPU Review and technique work  up to 5 reps or go to a harder level Metcon (AMRAP – Rounds and Reps) AMRAP8 1-3 MUs 7 OHS (75,55) 10 Box Jumps (20,24) Extra Credit Abs of 12 (1 Round – How far can you get without[…]