Month: February 2019

Strict press or 19.2 Shoulder Press (Weight) 5×3 across Metcon (AMRAP – Reps) Amrap 16 minutes 30 Air squats 20 Push ups 10 Deadlift @ 275/185

Team work Thursday Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes Row 9/7 cals 6 WB @ 30/20 3 Snatch @ 155/105 Rest 3 minutes Amrap 10 minutes Row 9/7 Cals 6 Medball Cleans 30/20 3 clean and jerk 155/105

More HS walks Handstand Walk (Max reps) 5x100ft rest 1 min between rounds Metcon (Time) 5 rounds 30 double unders 9 Thruster @ 135/95lbs 30 double unders 6 muscle ups Class, Thrusters @ 115/75 Time Cap: 14 minutes

More pull ups Weightlifting 2 power cleans + 2 front squats (Weight) 65-75% Metcon (Time) E2MOM x 5 15 Burpee BJO @ 24/20 12 C2B score slowest round

Post 19.1 feelz Pull-ups (Max reps) 10×5 strict Metcon (Time) 3 rounds 27 Hang power clean 115/75lbs 500m rowing / running 21 push press 115/75 20 minute time cap

Open season! Warm-up 5x50ft HS Walk Metcon (Time) 21-15-9 DB thruster 35/50 deadlift 225/155 C2B pull up 10 minute time cap

“The Chief” The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Metcon (Calories) Bonus death: Teams of 2 max cal row or bike in 6 minutes

A long one Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes 500m row or 400m run 15 clean and jerks @ 135/85 5 ring muscle ups Metcon 4×10

Open week! Back Squat (Weight) 5×3 Metcon (Time) 3 rounds for time 20 TTB 20 HSPU 20 Box jumps @ 24/20

Is it the weekend yet? Overhead Squat (Weight) 3×5 Metcon (Time) Metcon 12-9-6 Deadlift @ 315/225 Ring Muscle ups Thruster @ DB 70/50lbs