Thursday, April 30, 2015

Wednesday, April 29, 2015

April 30

Strength
A1. 3 x 1:00 L-Hang
A2. 3 x 1:00 Handstand

MetCon
800m Run
75 KB Swing
800m Run

Tuesday, April 28, 2015

April 29

Strength
5 x Clean Pull + Hang Clean + Front Squat

MetCon
For Time:
30 Hang Power Clean
30 Burpee

Monday, April 27, 2015

April 28

Skill Work
Handstand Push Up

MetCon
4 Rounds of:
400m Run
20 Box Jump

Sunday, April 26, 2015

Thursday, April 23, 2015

April 24

A. EMOM for 5:00
3 Back Squat @ 80%

B. EMOM for 5:00
10 Push Up

Wednesday, April 22, 2015

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")

Tuesday, April 21, 2015

April 22

Strength
4 x 2 Power Clean

MetCon
3 Rounds of:
400m Run
15 Hang Power Clean (135#/95#)

Monday, April 20, 2015

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

Thursday, April 16, 2015

April 17

5 x 2 Clean + 1 Jerk
3 x 5 Clean Pull w/ 5s Descent
2 x 10-20 GHD Sit Up

Wednesday, April 15, 2015

April 16

Strength
5 x Double Broad Jump
(1st at 50% and 2nd at 100%)

MetCon
10:00 AMRAP
200m Run
15 Pull Up

Tuesday, April 14, 2015

April 15

Strength
5 x 1 Pause Jerk

MetCon
3 Sets of:
7 Clean & Jerk (Heavy as Possible)
9 Burpee
1:1 Work:Rest

Monday, April 13, 2015

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

Thursday, April 9, 2015

April 10

5 x 1 Hang Snatch + 1 OHS
3 x 4 Back Squat
3 x 10-15 GHD Sit Up

Wednesday, April 8, 2015

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

Tuesday, April 7, 2015

April 8

Strength
5 x 5 Touch and Go Power Clean

MetCon
30 Thruster (135/95)
30 Toes To Bar

Monday, April 6, 2015

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!

Sunday, April 5, 2015

April 6

Strength
Front Squat - Max

MetCon
3 Rounds of:
10 Power Snatch (115#/75#)
10 Burpee

Thursday, April 2, 2015

April 3

A. 5 x 1 Overhead Squat
B. 20 Alt Turkish Get Up
C. 500m Row

Wednesday, April 1, 2015

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