May 1

A. 7 x 1 Hang Snatch

B. 4 x 2 Back Squat

April 30

Strength

A1. 3 x 1:00 L-Hang

A2. 3 x 1:00 Handstand

MetCon

800m Run

75 KB Swing

800m Run

April 29

Strength

5 x Clean Pull + Hang Clean + Front Squat

MetCon

For Time:

30 Hang Power Clean

30 Burpee

April 28

Skill Work

Handstand Push Up

MetCon

4 Rounds of:

400m Run

20 Box Jump

April 27

Strength

5 x 3 Power Jerk

MetCon

10:00 Cindy

April 24

A. EMOM for 5:00

3 Back Squat @ 80%

B. EMOM for 5:00

10 Push Up

April 23

The new area is waiting for our Rig to come in!

Skill Work

Handstand and Headstand

MetCon

20 Toes To Bar

10 Box Jump

20 Knees to Elbow

10 Box Jump

20 V-Ups

10 Box Jump

20 Sit Ups

(30"/24")

April 22

Strength

4 x 2 Power Clean

MetCon

3 Rounds of:

400m Run

15 Hang Power Clean (135#/95#)

April 21

Strength

5 x 1 Snatch

MetCon

100 KB Swing

(5 Burpee every time the KB break)

April 20

Skill Work

Light OHS

MetCon

"Josh"

Alternating of:

21-15-9 OHS

42-30-18 Pull Ups

or 

"Mini Josh"

21-15-9

OHS

Pull Up

April 17

5 x 2 Clean + 1 Jerk

3 x 5 Clean Pull w/ 5s Descent

2 x 10-20 GHD Sit Up

April 16

Strength

5 x Double Broad Jump

(1st at 50% and 2nd at 100%)

MetCon

10:00 AMRAP

200m Run

15 Pull Up

April 15

Strength

5 x 1 Pause Jerk

MetCon

3 Sets of:

7 Clean & Jerk (Heavy as Possible)

9 Burpee

1:1 Work:Rest

April 14

Strength

4 x 2 Back Squat

MetCon

3 Rounds of 1:00 min Stations:

L-Sit

Russian KB Swing

Sit Up

Air Squat

April 14

Strength

1 Rep Max - Pull Up

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115#/75#)

10 KB Swing

10 Box Jump

April 10

5 x 1 Hang Snatch + 1 OHS

3 x 4 Back Squat

3 x 10-15 GHD Sit Up

April 9

Strength

A1. 3 x ME Ring Push Up

A2. 3 x 20 Hip Ext

MetCon

7 Rounds of:

7 Burpee

7 Box Jump

April 8

Strength

5 x 5 Touch and Go Power Clean

MetCon

30 Thruster (135/95)

30 Toes To Bar

April 7

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Cash Out

3 Sets of:

1:00 Plank

1:00 Rest

This Blog Post #1000!

April 6

Strength

Front Squat - Max

MetCon

3 Rounds of:

10 Power Snatch (115#/75#)

10 Burpee

April 3

A. 5 x 1 Overhead Squat

B. 20 Alt Turkish Get Up

C. 500m Row

April 2

Strength

3 x 10 Strict Toes To Bar

3 x 15 Heavy KB Swing

MetCon

3 Rounds of:

400m Run

15 Burpee

400m Run

3:00 Rest