Tuesday, November 21st, 2017

Intervals

6 Rounds
2min on/1min off

A) 18/15 Cal Row
Max Burpee over the Erg

B) 18/15 Cal Bike
Max Squat Clean Thruster (135/95)

C) 15/13 Cal Ski
Max T2B

 

 

Susie Prieto
Thursday, November 16th, 2017

Endurance

4x6 30 seconds on/30 seconds off
2min rest btw intervals
1 set on each machine

Accessory

9min Alternating EMOM

A) Strict Pull Ups
B) Deficit Push Ups
C) Plank Hold

Susie Prieto
Wednesday, November 8th, 2017

Strength

10min EMOM
Pause Snatch Above Knee 

Metcon

Teams of 2

I go you go

6 Rounds Each
10 power snatch (75/55)
35 Double Unders
200m/150m Row (18/14 Cal Bike)

Susie Prieto
Monday, November 6th, 2017

Strength

Front Squats
4x2 @85%

Metcon

15min AMRAP

1 power clean and jerk (155/105)
5 pull ups
10 push ups
15 air squats
2 clean and jerks
5 pull ups
10 push ups
15 air squats
3 clean and jerks
etc

Susie Prieto
Friday, November 3rd, 2017

Strength

Every 75sec for 7 sets
Hang Clean + Front Squat + Jerk

Metcon

Every 90secs for 6 rounds
6 Bar Facing Burpees
8 Hang Power Cleans (95/65)
10 Thrusters

 

Susie Prieto
Thursday, November 2nd, 2017

Metcon

4x8min AMRAP
2min rest between AMRAPS

A) 5-10-15-20-ETC
Cal Ski
Cal Row

B) 5-10-15-20-ETC
Cal Bike
Double Under

C) Repeat A where you left off in reverse

D) Repeat B where you left off in reverse

Susie Prieto