Monday, January 30, 2017

Weightlifting
Power snatch + Full Snatch (12 min. EMOM -Power snatch + Full Snatch)
Power snatch + Full Snatch
Weightlifting
Back Squat (12 min. - Every 2 min. -2 BS)
Metcon
Metcon (Time)
3 sets as warmup:
5 sec. arch hold +
5 sec. hollow hold +
3 H/A swings on rings +
3 MU
Metcon
Metcon (AMRAP - Reps)
21 rounds - AMRAP -:40 sec. on/:20 sec. off
rd 1-DB thrusters 35/25s
rd 2-double unders
rd 3-Russian KB swings 70/55
*the goal is to find a pace in each 60 sec. timeframe that you can work the entire time

Thursday, January 26, 2017

Weightlifting
Split Jerk (2 rep split jerk w/ 2 sec. pause)
Weightlifting
Back Squat (12 min. to find max 1 rep 1 and 1/4 Back squat)
Metcon
Metcon (No Measure)
10 min. EMOM
E- 3 wall walks
O- 8 e/leg single leg box stepups
Metcon
Metcon (Time)
10 rounds
-10 Power snatch (75/55)
-12 TTB
-20 ft. OH walking lung steps (75/55)