Tuesday, November 25, 2014

Snatch (Snatch (7×2 @75%))
Metcon (Time)
2 rounds for time of:
205-lb. front squats, 10 reps
10 burpee muscle-ups

Monday, November 24, 2014

Snatch (Snatch (7×2 @75%))
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 mins

250m row
10 Box Jumps (24/20)
12 Chest to Bar

Friday, November 21, 2014

Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 3 minutes:

155 lbs Power Clean – 3 reps
6 Push Ups – 6 reps
9 Ring Dips – 9 reps
Repeat this sequence 4 times (4 rounds). Rest for 1 minutes between the 3 minute rounds. *only count full rounds

Monday, November 17, 2014

Bench Press (Bench Press (4×2, 4×3 @80%))
Metcon (Time)
For Time:

42-30-18
Wall Balls (20/14)

21-15-9
Power Cleans (135/95)

Friday, November 14, 2014

Bench Press (3 x 3 @ 80%)
Metcon (Time)
For Time:

20 steps Front Rack Lunge Walk (135/95)
50 Toes to Bar
25 Push ups
25 Toes to Bar
50 Push ups
20 steps Front Rack Lunge Walk (135/95)

Thursday, November 13, 2014

Clean (Clean (10×3 @70%))
Metcon (AMRAP - Rounds and Reps)
7 min Amrap

21 Double Unders
15 KB Swings (53/35)
9 Burpees

Friday, November 7, 2014

Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
200 meter run
30 double-unders
40 lunges (20 each leg)

Thursday, November 6, 2014

clean complex (50% of 1RM jerk)
high hang clean+hang clean+power clean+jerk
Metcon (Time)
Complete 5 rounds for time:

Power Cleans @ 75% of body weight – 5 reps
Reverse Wall Climb + Push Up – 3 reps

Tuesday, November 4, 2014

Clean ((10x(2+1) @70%) 2 Clean Pulls + Hang Clean )
Metcon (Time)
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

Monday, November 3, 2014

close grip bench press (Close Grip Bench 5×3 @ 90% of 5 RM)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes:

135/95 lbs Push Presses – 7 reps
Push Ups – 7 reps
24/20″ Box Jumps – 7 reps