Sep 1

Strength

7 x 1 Jerk

MetCon

21:00 EMOM

1. 2 Muscle Up or 5 Pull Up + 5 HSPU

2. 10 KB Swing (1.5/1)

3. 15 Sit Ups

Aug 31

Strength

7 x 1 Hang Snatch + 1 OHS

MetCon

"The Chief"

5 Sets of 3:00 AMRAP's (1:00 Rest)

3 Power Clean (135/95)

6 Push Up

9 Air Squat

Aug 28

A. 5 x 1 Clean

B. 5 x 3 Clean Pull w/ 5s Descent

C. 50 Front Rack Lunge (135/95)

Aug 27

Strength

4 x 1:00 Handstand

MetCon

For Time:

500m Row

150 Double Under

50 Burpee

Aug 26

Strength

5 x 3 Front Squat

MetCon

15:00 AMRAP

10 KB Swing (70/53)

10 Box Jump (24/20)

10 Ring Dip

Aug 25

Strength

A1. 3 x 2 Push Press

A2. 3 x 2 High Box Jump

MetCon

"Tabata Something Else"

8 Sets of 20s on / 10s off

Pull Up

Push Up

Sit Up

Squat

Aug 24

Strength

7 x 1 Snatch High Pull + Power Snatch

MetCon

"Jeremy"

21-15-9

OHS (95/65)

Burpee

Aug 21

A. 7 x 1 Clean and Jerk

B. 10-5-3-1-1-1-3-5-10 Deadlift

Aug 20

MetCon

1000m Row

25 HSPU

1000m Row

Cash Out

3 x 15-20 GHD Sit Up

Aug 18

Strength

A1. 5 x 2 Push Press

A2. 5 x 2 High Box Jump

MetCon

18:00 AMRAP

15 Box Jump (24"/20")

12 S2O (115/75)

9 T2B

Aug 17

Strength

5 x 1 Power Clean + 2 Front Squat @ 80-85%

MetCon

5 Rounds of:

7 Squat Clean (155/105)

14 KB Swing (1.5/1)

Aug 13

Skill Work

2:00 Max Effort Double Under

Full Recovery

1:00 Max Effort Double Under

MetCon

21-18-15-12-9-6-3

SDHP

Push Jerk

(75/55) (OA-95/65)

Aug 12

Strength

5 x 3 Back Squat @ 85%

MetCon

7 Rounds of:

10 Wall Ball

10 Pull Up

Aug 11

Strength

A1. 5 x 5 Handstand Push Up

A2. 5 x 10 GHD Sit Up

MetCon

10:00 AMRAP

10 OHS (75/55) (95/65 OA)

10 KBS (53/35) (70/53 OA)

10 Push Up (Burpee OA) 

("Over Achievers" = OA) 

Aug 10

Strength

5 x 1 Clean

MetCon

10:00 AMRAP

15 T2B

10 Deadlift

5 Power Snatch

(115/74)

Aug 7

A. 5 x 5 Press (75-80%)

B. 5 x 5 Snatch High Pull (70-75%)

C. 2:00 Max Cal AirDyne / 2:00 Rest / 2:00 Max Cal Row

Aug 6

Strength

A1. 3 x 15-20 GHD Sit Ups

A2. 3 x 10 Ab Roll

MetCon

For Time:

1000m Row

50 Thruster (45/35)

30 Burpee

Aug 5

Strength

5 x 5 Front Squat @ 80%

MetCon

10:00 "Cindy"

5 Pull Up

10 Push Up

15 Squat

Aug 4

Strength

A1. 5 x 5 Wt Pull Up

A2. 5 x 30s Handstand Hold

MetCon

3 Rounds of:

10 Deadlift (275/185)

50 Double Under

Aug 3

Strength

5 x 3 Hang Power Clean @ 75%

(Can hang on or drop each rep)

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135/95)

Ring Dip