Thursday 5-31-2018

Thursday 5-31-2018

Warm Up

2 Rounds 

20 doubles

10 OHS

Strength

Front Squat

5-5-5-5-5

Metcon

AMRAP 12

60 doubles

30 walking lunges

15 wall balls

Wednesday 5-30-2018

Wednesday 5-30-2018

Warm Up

2 rounds

10 good mornings

5 lateral band walks

Strength

Deadlift

5-5-5-5-5

Metcon

“Dianne meets Elizabeth”

21-15-9

Power Cleans (135#/95#)

HSPU

5 Ring dips before and after each round

 

Monday 5-28-2018

Monday 5-28-2018

*Heats start tomorrow at 10am*

Metcon

“Murph”

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

*wear a vest or body armor*

Food and drinks to follow! 

Friday 5-25-2018

Friday 5-25-2018

Warm Up

2 rounds

30 doubles 

10 pvc OHS

Strength

15 minutes OHS work

Metcon

AMRAP 12

30 doubles

6 1 arm DB OHS

6 DB Walking Lunges

Thursday 5-24-2018

Thursday 5-24-2018

Warm Up

Roxanne

Strength

Core Circuit 

Metcon

21 calorie row

15 burpee-KTE

9 DB clean (AHAP)

15 burpee-KTE

21 calorie row

Wednesday 5-23-2018

Wednesday 5-23-2018

Warm Up

2 rounds

10 band pass-thru

10 jumping jacks

10 mountain climbers

Strength

15 minutes Jerk work

Metcon

21-15-9

Box jumps 

HSPU

Tuesday 5-22-2018

Tuesday 5-22-2018

Warm Up

400m Run

10 OHS

Metcon #1

3 rounds

5 Deadlift (225#/135#)

10 burpees over bar

 Metcon #2

3 rounds

400m Run

6 muscle ups

Monday 5-21-2018

Monday 5-21-2018

Warm Up

2 rounds

5 burpees

10 good mornings

Strength

15 minutes power snatch work

Metcon

5 rounds

10 hang Power Snatch (95#/65#)

5 Ring Dips

Friday 5-18-2018

Friday 5-18-2018

Warm Up

Roxanne

Strength

EMOM 10

Even: 5 push press

Odd: 10 lateral raises

Metcon

21-15-9

Burpee box jump overs

Single arm DB jerk