Month: March 2019

Pull up technique Pull-ups (Max reps) 8 x 4-8 butterfly or kipping pull up Metcon (Time) 5 rounds row/run 750/800m 15 Deadlift @ 135/95 20 burpees

Friday Back Squat (Weight) 5×4@ 60% Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes 12 Push press @ 95/65 24 abmat situps 48 double unders

Teams of two Thursdays Metcon (AMRAP – Rounds and Reps) Team wod, You go I go for each movement Amrap 25 minutes 200m Run 10 TTB/ partner 5 Devil press/ partner If you cannot run outside, row 15/12 cals

Rope climbs Warm-up Rope Climb EMOM 10 minutes odd- 4 jump + foot clamp even- 2 Rope Climbs Metcon (Time) 2 rounds 15 Hang power Snatch @ 95/65 50′ OH walking lunges Class: DB oh Walking lunges (25 one arm 25 the other) @ 50/35 – 40/25 rest 2 minutes 2 rounds 15 OHS @… Read more »

Lets get strong Clean and Jerk (Weight) 2 cleans + 1 jerk @ 60-70% Metcon (AMRAP – Reps) 7 rounds of 40 secs on 20 secs off burpees wallballs @ 20/14

Peace out open! Weighted Pull-ups (Weight) 6×6 Metcon (Time) 3 rounds 9 Deadlift 225/155 15 Cal row 21 KBS @ 24/16 Rest 1 minute between rounds

Sumo time! Sumo Deadlift (Weight) 5×2 with a DEAD stop Metcon (Time) 3 rounds 15 Push ups 30 DB snatch @50/35 15 Pull ups 30 DB lunges @50/35

suffer alone Metcon (Time) 3 rounds Run 1 mile (row 1500/1250) 100 Air Squats 50 KBS @ 32/24 Time cap 30

More strength? Front Squat (Weight) 4×4 @ 75% Metcon (Time) E2MOM for 12 minutes 10 deadlifts @ 225/155 10 step ups @ 50/35lbs, @ 24/20

MUesday Warm-up 5 x 30 seconds max ring muscle ups rest 1 minute between efforts Open: 5 x 1-4 reps If you do not have muscle ups, perform them banded either seated or band behind the shoulders. Metcon (Time) For time: 10 hang power snatch 75/55 10 burpees, lateral 10 OHS 75/55