Friday 1-8-2021
Strength
Bench Press
5-5-5-5-5
Metcon
3 Rounds
400m Run
15 Box Jumps
15 HSPU
Strength
Bench Press
5-5-5-5-5
Metcon
3 Rounds
400m Run
15 Box Jumps
15 HSPU
Strength
Power Clean
5-5-5-5-5
Metcon
AMRAP 15
5 Deadlifts (225#/155#)
10 KTE
15 Wallballs
20 Sit-ups
Strength
Push Press
5-5-5-5-5
Metcon
4 Rounds
30 Doubles
20 KBS
10 Reverse Burpees
10 Strict Ring Dips
Strength
DB Row
5-5-5-5-5
Metcon
30/25 Cal Row
20 Hang Snatch (95#/65#)
10 Pull-ups
5 Ring MU
10 Pull-ups
20 Hang Snatch
30/25 Cal Row
Strength
Front Squat
5-5-5-5-5
Metcon
1-2-3-4-5-6-7-8-9-10
Devils Press (50#/35#)
DB Box Step Overs
HAPPY NEW YEAR!
We made it.
*9 am only*
Metcon
“New Year’s Eve”
10- EMOM 5 Snatches (75#/55#)
9- EMOM 5 Squat Cleans
8- EMOM 5 Push Jerks
7- EMOM 5 Deadlifts
6- EMOM 5 Front Squats
5- AMRAP Snatches
4- AMRAP Squat Cleans
3- AMRAP Push Jerks
2- AMRAP Deadlifts
1- AMRAP Front Squats
Strength
Core Circuit
Metcon
10 Rounds
100m Sprint
5 Pull-ups
4 T2B
Strength
15 Minutes to PR
1RM Power Snatch
Metcon
30-20-10
Pistols
T2B
Wallballs
Weighted Sit-ups (20#/14#)
Strength
15 Minutes to PR
1RM Bench Press
Metcon
AMRAP 15
5 HSPU
10 Box Jumps
5 Ring Dips
10 KBS
