Tuesday 1-28-2020

Warm Up

2 Rounds

10 OHS

20 Mountain Climbers

30 Jumping Jacks

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs

Wall Balls

Monday 1-27-2020

Warm Up

500m Row

10 Banded Pass-thru

10 Ring Rows

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Friday 1-24-2020

Warm Up

Coach Flow

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 20

5 HSPU

10 Pull-ups

15 Sit-ups

Thursday 1-23-2020

Warm Up

2 Rounds

20 Doubles

10 Banded GM

Strength

OHS

6-6-3-3-1-1

Metcon

3 Minute Window

30 Doubles

Max OHS (95#/65#)

3 Minute Window

30 Doubles

Max Snatch Grip Deadlifts

3 Minute Window

30 Doubles

Max Wall Balls

3 Minute Window

30 Doubles

Max SDHP

Wednesday 1-22-2020

Warm Up

“Roxanne”

Strength

Split Jerk

6-6-3-3-1-1

Metcon

15 Burpees

30 DB Jerk (35#/20#)

15 Burpees

20 DB Push Press

15 Burpees

10 DB Strict Press

15 Burpees

Tuesday 1-21-2020

Warm Up

400m Run

10 Ring Rows

Strength

DB Row

6-6-3-3-1-1

Metcon

“Nicole”

AMRAP 20

400m Run

Max Unbroken Pull-ups

Scored for Total Pull-ups

Monday 1-20-2020

Warm Up

2 Rounds

10 Cal Row

10 OHS

Strength

Power Snatch

6-6-3-3-1-1

Metcon

21-15-9

Cal Row

Thruster (95#/65#)

KTE

Friday 1-17-2020

Warm Up

“Bring Sally Up”

Strength 

OHS

3-3-3-3-3

Metcon

9-15-21

OHS (95#/65#)

Box Jumps

KBS

Thursday 1-16-2020

Warm Up

Coach Flow

Strength

Bench Press

3-3-3-3-3

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Wednesday 1-15-2020

Warm Up

2 Rounds

100m Run

10 Hanging Knee Raises

Strength

Power Snatch

3-3-3-3-3

Metcon

“The Sweatny”

200m Run

20 T2B

200m Run

20 Medball Sit-ups

200m Run

20 KTE

200m Run

20 Russian Twists

Cash Out: 100 Sit-ups