01-08-20

Thrusters:
8@45/50/55%
5@60/65/70%

Metcon:
4 RFT
20 KB SDHP 70/53
20 Wallballs
100m Plate Carry 45/35

01-07-20

Metcon:
3 RFT (45′ Cap)
150 DU
30 DB Snatch 50/35
20 Ring Dips
3 Rope Climbs

01-06-20

Skill:
Barbell Row
DB Bench Press
5 sets X 8 reps – Add weight each round

METCON:
3 RFT
100m Run or 10 Cal Row
10 Pullups
100m Run or 10 Cal Row
15 HR Pushups
100m Run or 10 Cal Row
20 Sit ups
100m Run or 10 Cal Row
25 Airsquats

12-21-19

Strength

Deadlifts

Metcon

21-15-9

Thrusters

Pullups

12-20-19

Metcon:  For Time 
12-9-6
Alt DB Snatch
Bar Muscle Up
Snatch
Then, Straight Into
12-9-6
Alt DB C&J
TTB
C&J

Post Metcon Conditioning:
Run 200m
Rest :30
Run 400m
Rest 1;00
Run 600m
Rest 1:30
Run 800m

12-19-20

Thrusters
5@50%
4@60%
3@70%
2@80%

Metcon – 3 RFT
200 Singles
30 Abmat Situps
20 1 Arm DB Thrusters (alternate arm every 5 reps)  50/30

12-18-19

Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%

In 7′, Find Heaviest:
Snatch + Hang Snatch + OHS
*Start with Empty Barbell

Metcon:  13′ AMRAP
20 Burpees
20 Pullups
50m Walking Lunges

12-17-19

Strength:
Bench Press
DB Row
5 sets x 10 reps

Metcon – for Time:
1000m Row
800m Run
200 DU
800m Run
1000m Row
(25′ Cap)

12-16-18

Hang Squat Clean & Push Jerk
5@50%
4@60%
3@70%
2@80/85%
1@90%

Metcon – For Time
25/20 Cal Assault Bike
40 Deadlifts  135/95
400m Run
25/20 Cal Bike
30 Power Cleans
400m Run
25/20 Cal Bike
20 Shoulder to Overhead
400m Run

12-13-19

Back Squats
8@45%
5@55/65%
3@75/85%
1@95%

Team of 2 – Switch as Needed
4000m Row