Saturday, December 16th, 2017

Metcon

Teams of 2
30 Power Clean (135/95)
20 Sync Burpee OTB
20 T2B (partner dead hang)
30 Push Jerk
20 Sync Burpee OTB
20 T2B (partner dead hang)
30 Squat Clean
20 Sync Burpee OTB
20 T2B (partner dead hang)
30 Squat Clean Thruster (135/95)

Susie Prieto
Thursday, December 14, 2017

Endurance

A) 400m Run-200m run- 200m run
B) 500m Row-250m Row- 250m Row
C) 40 Cal Bike-20 Cal bike-20 Cal Bike
D) 40 Cal Ski- 20 Cal Ski- 20 Cal Ski

30 seconds rest btw intervals, 5 min rest btw sets

1 set on each machine

Susie Prieto
Tuesday, December 12th, 2017

Metcon

A) 2 Rounds
25/20 Cal Bike
12 Hang Power Clean (155/105)
8 Burpee Box Jump Over

2min Rest btw rounds

B) 2 Rounds
250m/200m Row
35 Wall Balls
20 Pull Ups
2min Rest btw rounds

Susie Prieto
Monday, December 11th, 2017

Strength

Back Squat
4x8

Metcon

2 Rounds
15 Hang Power Snatch (75/55)
15 Push Press
15 Power Clean
15 Thruster
15 Front Squat

*Starting with and EMOM 4 burpee OTB*

Susie Prieto
Wednesday, November 29th, 2017

Strength

Every 75s for 8 sets
Clean Pull + Clean + Jerk

Metcon

5 Rounds
90 seconds on/ 90 seconds off
10 Deadlift (135/95)
9 Hang Power Clean
8 Push Jerk

Max Burpee OTB in the remaining 90 seconds

Susie Prieto
Tuesday, November 28th, 2017

Metcon

8min AMRAP
15-12-9-6-3
Ski Erg
HSPU

8min AMRAP
15-12-9-6-3
Power Snatch (75/55)
T2B

8min AMRAP
15-12-9-6-3
Cal Bike
Box Jump Over

3min Rest between Amraps

Susie Prieto