January 11, 2018 Strength: Cleans 6 x 4 @ 70% *These are to be completed as Touch & Go Cleans. Do 3 sets of Power Cleans and 3 sets of Squat Cleans. Rest as needed between sets. Metcon: 15 minute AMRAP 15 Deadlifts (225/155) 15 Toes-to-Bar 15 Handstand Push upsRead More
January 10, 2018 Strength (Gymnastics): 6 x 4 Dips (Rx+ Weighted – AHAP) *Complete 1 Rope Climb after each set of Dips. *Use the same version of Dips as used last week. Remember, sets must be completed as 4 reps together, not broken sets. Metcon: Three, 3:00 AMRAPs of: 40 Double Unders 12 Push ups...Read More
January 9, 2018 Strength: Deadlifts EMOM x 6 4 reps @ 70% Metcon: Every 3:00 x 7 Rounds 12 Overhead Squats (95/65) 12 Burpees *Goal of this workout is to try and keep the same pace each round. If you are unable to complete all reps inside the 3 minute round, then AMRAP the two...Read More
January 8, 2018 Strength: Front Squats EMOM x 6 4 reps @ 70% Barbell Technique: Snatch and Thruster warmup Metcon: 4 Rounds for time: 5 Snatches (135/95) 5 Thrusters (135/95) 5 Bar Facing BurpeesRead More
January 5, 2018 Strength: Cleans 6 x 3 @ 70% *These are to be completed as Touch & Go Cleans. Do 3 sets Power Cleans and 3 sets Squat Cleans. Rest as needed between sets. Metcon: 2 sets, each for time of: 50 Wall Balls (30/20) *Every break/stop = 5 Burpees to 6″ Touch. Rest...Read More
