Friday 8-31-2018

Warm Up 2 rounds 30 jumping jacks 10 mountain climbers Strength Jerk 5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75% Rest 2 minutes AMRAP 85% Metcon AMRAP 12 6 HSPU 6 Knees To Elbow 6 Wall...

Thursday 8-30-2018

Warm Up 500m Row 10 Good Morning Strength Power Snatch 5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75% Rest 2 minutes AMRAP 85% Metcon “Christine” 3 Rounds 500m Row 12 Deadlifts (body weight) 21 box jumps  15 minute...

Wednesday 8-29-2018

Warm Up 2 Rounds 30 Doubles 10 PVC Pass-thru 5 Push-ups Strength DB Bench Press 5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75% Rest 2 minutes AMRAP 85% Metcon 30 doubles 30 push-ups  30 doubles 15 Ring Dips 30 doubles 30 Alt 1 arm Russian KBs 30 doubles 10...

Tuesday 8-28-2018

Warm Up 400m Run 10 Sit-ups 10 good mornings Strength Pendlay Row 5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75% Rest 2 minutes AMRAP 85% Metcon 4 Rounds 200m Run 10 pull-ups  10 weighted...

Monday 8-27-2018

Warm Up 2 Rounds 10 burpees 10 OHS Strength OHS 5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75% Rest 2 minutes AMRAP 85% Metcon EMOM 10- 5 burpees 3 points-  1 OHS (95#/65#) 2 points- 2 Thrusters 1 Point- 3 Front Squats Accumulate as many points as...