Oct 1

Strength

5 x 3 Push Press + 1 Push Jerk

MetCon

5 Rounds of:

5 Clean & Jerk (185/125)

5 Muscle Up or 10 Pull Up

Sep 30

September has been a great month for PRs!!

Strength

3 x ME Ring Dip

3 x 3 High Box Jump

MetCon

8:00 Alt. Tabata

KB Swing

Sit Up

Sep 29

Strength

4 x 3 Back Squat

MetCon

3 Rounds of:
400m Run

21 Hang Power Snatch (75/55)

12 C2B Pull Up

Sep 25

Strength

3 x 1:00 Handstand

3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up

3 Wall Climb

6 Up-Downs

Sep 24

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift (145/100)

20 Push Up

10 Deadlift 

10 Push Up

Sep 23

Strength

3 x 5 WT Pull Up

MetCon

10:00 AMRAP

10 OH Lunge (45/25)

10 K2E

Sep 22

Strength

4 x 2 Clean

MetCon

Team of 2 - 15:00 AMRAP

3 Power Clean (185/125)

7 Box Jump (24/20)