Saturday, July 14th, 2018

Metcon

Teams of 2
50 Cal Bike
50 Power Clean (225/145)
50 Box Jump Over
30 Cal Bike
30 Power Cleans
30 Box Jump Over
**Starting with, and EMOM, 3 Burpees each**

Derrick Rousseau
Friday, July 13th, 2018

Strength

8min EMOM
Snatch Lift Off + Snatch

Metcon

2 Rounds
6 Power Snatch (155/105)
12 Toes 2 Bar
6 Power Snatch
12 Burpee Over the Bar

Rest 5min

2 Rounds
6 Power Snatch (95/65)
12 Toe 2 Bar
6 Power Snatch
12 Burpee Over the Bar

 

Derrick Rousseau
Tuesday, July 10th, 2018

Metcon

A) 8min AMRAP
5 pull up
10 push up
15 air squat

Rest 3min

B) 6min AMRAP
12 Wall Ball
10 KBS(70/53)
8 Burpee

Rest 2min

C) 4min AMRAP
Squat Clean and Jerk (155/105)

Derrick Rousseau
Saturday, July 7th, 2018

Metcon

Teams of 2
200 Double Unders
50 Cal Ski
50 Pull Ups
200 Double Unders
50 Cal Row
50 Burpee Box Jump
200 Double Unders
50 Cal Bike
50 Burpee Pull Ups

Derrick Rousseau
Wednesday, July 4th, 2018

There will only be a 9am & 10:30am WOD

Metcon

"Partner Seven"
Teams of 2

7 Rounds
14 HSPU
14 Thruster (135/95)
14 Knees to elbow
14 Deadlift (245/155)
14 Burpee
14 KBS (70/53)
14 Pull Up

Derrick Rousseau
Tuesday, July 3rd, 2018

Metcon

3 Rounds of:
90 sec on/90 sec off
3min rest between rounds

A) 200m run
15 Pull Ups
Max burpee

B) 15 cal bike
25 Air Squats
Max Burpees

C) 15 Cal Row
15 Box Jump Over
Max Burpees

Derrick Rousseau
Tuesday, June 26th, 2018

Metcon

6 Intervals

4min on/2min off

A) AMRAP
8 Cal Row
8 Burpee over the rower
8 T2B

B) AMRAP
8 Cal Bike
8 Push Jerk (135/95)
8 Front Squat

C) AMRAP
8 Cal Ski
8 KBS (70/53)
8 Box Jump Over

Derrick Rousseau