Sep 11

Strength

3 x 3 Press + 2 Push Press

MetCon

4 Rounds of:

400m Run

50 Air Squat

Sep 10

Friday we will be celebrating Coach Ken's 50th B-Day. We will hit a workout at EST at 4:45 then head over to Keith and Lindsay's place to eat, drink and be merry! Bring something to throw on the grill, your beverage of choice and a swim suit if you want to jump in the pool.

Strength

3 x 1:00 L-Hang

3 x 10 Russian Twist

MetCon

5 Rounds of:

10 Hang Power Clean (135/95)

1:00 Rest

Cash Out

1:00e Side Plank

Sep 9

Strength

3 x 10 Bent Over Row

3 x 10-20 Ring Push Up

MetCon

3 Rounds of:

30 KB Swing

15 Burpee

Sep 8

Qualified for the American Open this weekend at The NRG Games in Galveston!

Strength

4 x 1 Hang Clean + Jerk

MetCon

21-15-9

DB Thruster

Toes To Bar

Sep 4

Strength

3 x 5 Snatch Pull w/ Pause at Knee

MetCon

10:00 AMRAP

10 SDHP (95/65)

Broad Jump

200m Run

Sep 3

Strength

3 x 10 MB Twist and Throw

3 x 10e Arm KB Swing

MetCon

5 Rounds of:

10 Pull Up

10 Burpee

Sep 2

Actually called a Felge but close enough.

Strength

3 x 5 Front Squat

MetCon

Power Elizabeth

21-15-9

Power Clean (135/95)

Ring Dip