Tuesday, July 22, 2014

July 23

Fran going down on Monday!

Strength
5 x 1 Hang Clean + 1 Clean

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
1:00 Rest

Cash Out
1:00 Max Cal Row

Social Gathering this Friday will be at Keith and Lindsay's Place!

Monday, July 21, 2014

July 22

This Friday we will be having our Social Gathering at Keith and Lindsay's place. We will workout at EST at 4:45pm and then head over to their place at 6:00pm. Bring your favorite drink, something to throw on the grill and your bathing suit!!

Strength
A1. 3 x 10-15 Heavy KB Swing
A2. 3 x 5 High Box Jump

MetCon
12:00 AMRAP Teams of 2:
200m Run
20 Sit Up (Partner holds feet)
10 Burpee (Partner starts their run at the beginning of the Burpees)

Sunday, July 20, 2014

July 21


Strength
Thruster - Max

MetCon
"Fran"
21-15-9
Thruster (95/65)
Pull Up

Thursday, July 17, 2014

July 18

A. 4 x 2 Back Squat
B. 3 x 5 Clean Pull
C1. 3 x 10 Bent Over DB Row
C2. 3 x 25-35 AbMat Sit Up

Wednesday, July 16, 2014

July 17

Strength
A1. 3 x ME Strict Toes to Bar
A2. 3 x 15 Wt Hip Ext.

MetCon
5 Rounds of:
200m Run
10 Steps Ups
10 Shoot Through

Tuesday, July 15, 2014

July 16

Strength
4 x 1 Power Clean + 3 Front Squat

MetCon
3 Sets of:
2:00 ME Cluster* (135/95)
3:00 Rest
*Clean to Thruster

July 15

Strength
A1. 3 x ME Supine Ring Row
A2. 3 x ME Ring Dip

MetCon
21-15-9
Clapping Push Up
Pull Up

Cash Out
Cummulate 2:00 of time in and L-Hang