02-06-20

Power Clean & Jerk
6@45%
5@55%
4@65%
3@75%
2@85%

Front Squat
8@45/50/55%
5@60/65/70%

Metcon: 7′ AMRAP
3-6-9-12…
Clean & Jerk
Front Squat
155/95

02-05-20

Strict Press
8@45%
5@55/65%
3@75/85%

EMOM Alt x 5 Rounds
10 Alt DB Snatch 50/35
50′ Walking Lunges
20 Airsquats

02-04-20

Strength – Hang Power Snatches
5@50%
4@60%
3@70%
2@75%
1@80%

OR

Conditioning – 4 Rounds
.3/.2 Assault Bike
15 Wallballs
Rest 2′ between rounds

Metcon: 15′ AMRAP
30 DU
20 Situps
15 Pushups
1 Lap Farmer Carry

02-03-20

Strenght Option:
Deadlifts
8@45%
5@55/65%
3@75/85%
1@95%

Conditioning Option:
500m Row
Rest 3′
1000m Row
Rest 5′
2000m Row

Metcon:
30-20-10
Pull ups
Burpees
400m Run After Each Round

01-31-20

Squat Clean
5@50%
4@60%
3@70%
2@80%

8 Rounds Alternating EMOM
1 Squat Clean @ 85%
20 DU
5 Bar Over Burpees

01-30-20

NFTT
12-10-8-6-4-2-2
CG Bench Press
2 Lap DBall Bear Hug Carry
:30 Wall Sit

01-29-20

Metcon: 30′ AMRAP
400m Run
20 Cleans 135/85
20 TTB
20 Front Squats
20 TTB
20 STOH

01-28-20

5 Rounds – 10 Reps Each:
DB Bench Press
DB Row
DB Pullover

Metcon – For Time:
50-35-20
Walking Lunges
10-20-30
Ring Dips
50-35-20
Sit Ups
10-20-30
T Pushups

01-27-20

Power Snatch
5@50%, 4@60%, 3@70%, 2@80%, 1@90%

10 Minutes to Complete:
10 Rounds
3 Pull Ups
8 Airsquats
Then, Use Remaining Time to Find 1 RM Snatch

12′ AMRAP
200m Run
50 DU
3 Burpees

01-24-20

7 Rounds NFT
4 CG Bench
5 Hollow Rock, Tuck Up, V Up, Hold
8 Plank Shoulder Taps
4 Deadlift @70%