Saturday, August 19th, 2017

Metcon

5RFT
5 Deadlifts
5 Hang Cleans
5 STO
5 Front Squats

Round 1 - 135/95
Round 2 - 155/105
Round 3 - 165/115
Round 4 - 185/125
Round 5 - 205/135

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Open WOD this Sunday will run from 9am to 11:30am due to the TrueForm seminar. Please plan your Sunday accordingly!

Susie Prieto
Friday, August 18th, 2017

Metcon

2 RFT

200m run
15 Power Snatches (115/75)
15/12 Cal Bike
20 OHS
100 Double Unders
30 T2B
 

Accessory Work

3x8 DB strict press
3x6-12 strict pullup 

Susie Prieto
Tuesday, August 15th, 2017

Metcon

6 Intervals (alternate between A,B,C)
3 min off/90 sec off

A) Run 400m
Max Rep Hang Squat Snatch (95/65)

B) 30/20 Cal Bike
Max Reps Muscle Ups

C) D-ball Hold for 60 secs (70/50)
20 D-ball squats
Max D-balls over shoulder

Cash Out

10 Intervals
20 sec on/20 sec off

Alternate between between
A) Chin over bar hold
B) HS Hold

 

Susie Prieto
Saturday, August 12th, 2017

Metcon

5 RFT:
5 Deadlifts
5 Hang Squat Cleans
5 STO
5 Front Squats

Round 1 - (135/95)
Round 2 - (155/105)
Round 3 - (165/115)
Round 4 - (185/125)
Round 5 - (205/135)

Susie Prieto
Friday, August 11th, 2017

Metcon

3RFT:
400m Run
Power Snatch (135/95)
10 Burpee Box Jumps

Accessory

3x6-12 strict pull up
3x10-20 deficit pushups (45/25)
3x30 hollow rock

Susie Prieto
Tuesday, August 8, 2017

10 MIN. EMOM:

A) 45 Double Unders
B) 5 TNG Power Snatches (135/95)

METCON

6 Intervals of
2 MINS ON/2 MINS OFF:
A) 10 OHS (95/65)
10 Box Jumps (24/20)
B) 12 Goblet Lunges (70/53)
12 KBS

Susie Prieto
Friday, August 4, 2017

Metcon

6 Intervals
3min on/2min off

A) Buy In: 15/12 Cal Bike  then AMRAP
7 Thrusters (115/75)
7 Burpees OTB

B) Buy In: 150m Run
2 Rope Climbs
15 Push Ups

C) Buy In: 15/12 Cal Ski
12 DB Snatch (50/35)
15 T2B
 

Susie Prieto
Thursday, August 3, 2017

Bring a Friend Day!!

Teams of 2

Wall Balls - 20
KBS - 20
Burpees - 20

Wall Balls - 18
KBS - 18
Burpees - 18

decreasing rep scheme all the way down to

Wall Balls - 2
KBS - 2
Burpees - 2

Then increasing back up to

Wall Balls - 20
KBS - 20
Burpees - 20


 

Susie Prieto
Tuesday, August 1, 2017

Barbell Complex

Every 3 minutes for 15 minutes:
5 Power Snatches + 5 Squat Snatches + 5 OHS (135/95)

Must be completed unbroken.

METCON

8 MIN. AMRAP:
3-6-9-12-etc..
Power Clean (125/95)
Push Up
Air Squat

 

 

Susie Prieto
Friday, July 28th, 2017

Metcon

EMOM21
A) 21 Burpees
B) 3 Power Clean + 3 Front Squat + 3 Push Jerk  (185/125)
C) 45 Double Unders

Accessory Core

3 Rounds
1) 20-30 Hollow Rock
2) 20-30 Superman
3) 30 sec side plank each side

 

Susie Prieto