Friday 10-30-2020
Strength
5 minutes build to a heavy
Squat Snatch
5 minutes build to a heavy
Snatch Pull
5 minutes build to a heavy
Front Squat
Metcon
21-15-9-15-21
MBC
Burpees Over MedBall
100m Sprint After Each Round
Strength
5 minutes build to a heavy
Squat Snatch
5 minutes build to a heavy
Snatch Pull
5 minutes build to a heavy
Front Squat
Metcon
21-15-9-15-21
MBC
Burpees Over MedBall
100m Sprint After Each Round
Strength
Wide Grip Pause Bench
3-3-3-3-3
Metcon
AMRAP 12
8 Box Jumps
10 Push-ups
8 T2B
10 Hip Drops
Strength
5 minutes build to a heavy
Push Press
5 minutes build to a heavy
Split Jerk
5 minutes build to a heavy
OHS
Metcon
10-9-8-7-6-5-4-3-2-1
Devils Press (50#/35#)
Double DB Push Press
Strength
Pendlay Row
3-3-3-3-3
Metcon
“Super Helen”
3 Rounds
400m Run
21 KBS
12 Bar MU
20 Minute Cap
Strength
5 minutes build to a heavy
Squat Clean
5 minutes build to a heavy
Clean and Jerk
5 minutes build to a heavy
Clean Pull
Metcon
60/50 Calorie Row
50 Pistols
40 Sit-ups
30 HSPU
20 Reverse Burpees
10 Clean And Jerk (135#/95#)
Strength
EMOM 15
Mins 0-4
2 Squat Cleans
Mins 5-9
3 Clean & Jerk
Mins 10-15
4 Clean Pulls
Metcon
Ascending Ladder
1 Cluster (95#/65#)
1 T2B
2 Cluster
2 T2B
3
3…
12 Minute Cap
Strength
Pendlay Row
5-5-5-5-5
Metcon
AMRAP 16
10 DB TGU Starts
20 Alt DB Hang Snatch
30 Sit-ups
40 Doubles
Strength
EMOM 15
Mins 0-4
2 Push Press
Mins 5-9
3 Split Jerks
Mins 10-15
4 OHS
Metcon
3 Rounds
400m Run
15 HSPU
15 OHS (95#/65#)
Strength
Wide Grip Pause Bench
5-5-5-5-5
Metcon
1000m Row
Then AMRAP
7 Push-ups
7 KBS
7 Box Jumps
14 Minute Cap
Strength
EMOM 15
Mins 0-4
2 Squat Snatch
Mins 5-9
3 Snatch Pull
Mins 10-15
4 Front Squat
Metcon
21 Thrusters (95#/65#)
21 Pull-ups
15 Thrusters (115#/85#)
15 CTB
9 Thrusters (135#/95#)
9 Bar MU
