Monday, October 16th, 2017

Strength

Front Squat
4x5

Metcon

A) Bike Cals
B) Thrusters (95/65)
C) Ski Cals
D) Hang Power Snatch
6 rounds of 20 sec on/ 10 sec off at each station
1min rest for transition from station to station

Susie Prieto
Thursday, October 12th, 2017

Endurance Thursday

1min/1min off
3min rest between sets
Switch between Bike/Ski/Row every 10min

Then

2 Rounds
20 second ME Bike
90 Seconds Air Squats

 

Susie Prieto
Friday, October 5th, 2017

Metcon

Open Wod 13.1
40 Burpees
30 Cleans (95/65)
30 Burpees
30 Cleans (155/105)
20 Burpees
30 Cleans (205/135)
10 Cleans
AMRAP Cleans (265/175)

Accessory

3x10 Single arm DB strict Press
3x8-12 Strict Pull Up
3x15 GHD Sit up

Susie Prieto
Thursday, October 4th, 2017

Endurance Thursday

1 Round on each

750m-500m-250m
Ski Erg

40 Cal-30 Cal- 20 Cal-10 Cal
Bike

Rest 30 seconds between each interval and rest 3min+ between sets

Susie Prieto
Saturday, September 30th, 2017

Metcon

30 Power Snatches (75/55)
25 Air Squats
20 T2B
30 Thrusters (75/55)
25 Burpees
20 Pull Ups
30 OHS (75/55)
25 Box Jumps
20 HSPU
20 Pull Ups
25 Burpees
30 Thrusters
20 T2B
25 Air Squats
30 Power Snatches
 

Susie Prieto
Tuesday, September 26th, 2017

Metcon

6min AMRAP
A) 2-4-6-8-10-12-etc.
Cal Bike
C2B
DB Snatch (50/35)

Rest 3min

6min AMRAP
B) 2-4-6-8-10-12-etc
Cal Row
Pistols
Burpees

Rest 3min

6min AMRAP
C) 2-4-6-8-10-12-etc
Ski Erg
HSPU
T2B

Susie Prieto