April 1

Strength

5 x 3 Push Press + 1 Power Jerk

MetCon

5 Rounds of:

5 Clean and Jerk

5 Muscle Up or 10 Pull up

March 31

Strength

A1. 3 x 20 Wall Ball

A2. 3 x 3 High Box Jump

MetCon

8:00 Alt Tabata

KB Swing

Sit Up

March 30

Strength

4 x 3 Back Squat

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

March 27

4 x 2 Clean

3 x 5e Arm OH Lunge

3 x 10 GHD Sit Up

Or 

OPEN WOD 15.5

March 26

Strength

3 x 1:00 Handstand

3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up (5 Pull Up)

3 Wall Climb

6 Up-Down

March 25

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift

20 Push Up

10 Deadlift

10 Push Up

(145#/100#)

March 24

Strength

3 x 5 Wt Pull Up

MetCon

10:00 AMRAP

10 OH Lunge

10 K2E

March 23

Strength

4 x 2 Front Squat

MetCon

15:00 AMRAP

Teams of 2 alt. each round of:

3 Power Clean

7 Box Jump

March 20

5 x 2 Hang Power Clean

4 x 5 Clean Pull

2 x 400m Run or 500m Row (2:00 Rest)

Social Gathering at 6pm!

March 19

I'm back. Sorry for the lack of Blog Updates!

Social Gathering this Friday at 6pm!!

Strength

4 x 6e Leg Wt. Step Up

MetCon

12:00 AMRAP

16 Alt. DB Snatch

16 Goblet Squat

March 9

Strength

5 x 3 Back Squat

MetCon

3 Rounds of 3:00 AMRAP:

3 Power Clean (135#/95#)

6 Push Up

9 Air Squat

1:00 Rest after the 3:00

March 6

A. 5 x 1 Hang Snatch

B. 3 x 10 Bench Press

C. 50 Wall Ball AQAP

or

OPEN WOD 15.2

March 5

Strength

4 x 4 Back Squat

MetCon

2 Person Team Alternating Rounds:

12 Rounds of:

1:00 Row/AirDyne

EST will be CLOSED for the 6am Class.

March 4

Strength

A1. 3 x 10 Seated DB Press

A2. 3 x 20 V-Ups

MetCon

For Time:

50 KB Swing

40 Squat Jumps

30 Push Up

20 Pull Up

10 Box Jump Over

March 3

Strength

5 x 1 Hip Clean + 1 Hang Clean

MetCon

3 Rounds of:

15 Power Clean + Jerk

1:00 Rest

(135#/95#)

March 2

Strength

OHS - Heavy Single

MetCon

OPEN WOD 11.4

60 Bar Facing Burpee

20 OHS (120#/90#)

10 Muscle Up