Tuesday, May 22nd, 2018

Metcon

Every 3min for 27 Min
A) 500m/400m Run
B) 15/12 Cal Row
10 Burpee Box Jump Over
C) 15 Power Snatch (95/65)
15 T2B
15 KBS (53/35)

Tyler Stewart
Saturday, May 19th, 2018

Teams of 2
50/40 Cal Bike
50 Power Snatch (95/65)
20 Sync Burpee OTB
50/40 Cal Ski
50 OHS
20 Sync Burpee OTB
800/700m Run
50 Hang Squat Snatch
20 Sync Burpee OTB

Tyler Stewart
Friday, May 18th, 2018

Strength

Every 90 seconds for 7 sets
2 Clean + 2 Jerk

Metcon

3 Rounds
20 Front Squat (95/65)
20 Push Jerk
20 T2B
*Starting with and every 2min on the min, 30 Double Unders*

Tyler Stewart
Wednesday, May 16th, 2018

Strength

A1) 5x5 Push Press
A2) 5x 6-12 Strict Pull Ups

Metcon

12min AMRAP
10 Hang Power Clean (155/105)
10 HSPU
10 Cal Ski/Row (alternating)

 

Tyler Stewart
Tuesday, May 8th, 2018

Metcon

20min AMRAP
20 Thrusters (135/95)
10 Strict Burpees
40 T2B
10 Strict Burpees
60 Wall Balls
10 Strict Burpees
80 Double Unders
10 Strict Burpees

Susie Prieto
Monday, May 7th, 2018

Strength

Pause Front Squat + Front Squat
4x2+1

Metcon

12min EMOM
A) 18/15 cal Bike
B) 30 Air Squat
C) 5 Muscle Up
D) 65 Double Unders

Susie Prieto
Friday, May 4th, 2018

Strength
 

15min EMOM
Clean Pull + Power Clean + Squat Clean + Front Squat

Metcon

3 Rounds
4 Power Cleans (185/125)
8 Front Squats
24 T2B
96 Double Unders

Susie Prieto
Tuesday, May 1st, 2018

Metcon

15 Power Cleans (135/95)
30 Toes 2 Bar
30 Box Jump
30 Single arm KB Push Press (53/35)
15 Squat Cleans
30 Pull Ups
30 Burpee Over the Bar
30 Goblet Lunges
15 Thrusters

Susie Prieto