Sep 2

Strength

5 x 3 Back Squat

MetCon

12-9-6-3

Power Snatch (95/65)

Burpee

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