Wednesday 1-9-2019

Warm Up

Roxanne

Strength

Bench Press

15 Minutes to test 1RM

Metcon

AMRAP 12

8 Ring Dips

10 T2B

12 Burpees 

Hypertrophy 

Pec Focus

Tuesday 1-8-2019

Warm Up

500m Row

10 OHS

Strength

DB Row

8-8-8-8

Metcon

50 Cal Row

25 Pull-ups 

50 Hang Clean (75#/55#)

25 Power Snatch

Break up workload however

Hypertrophy 

Biceps Focus

Monday 1-7-2019

Warm Up

2 Rounds

10 OHS

5 Step-ups

5 Burpees

Strength

Front Squat

15 Minutes to test 1RM

Metcon

21-15-9-15-21

DB Thrusters (35#/20#)

Weighted Box Step Overs

Hypertrophy

Calf Focus 

Friday 1-4-2019

Warm Up

10 PVC Squat Snatch

5 Burpees

Metcon

“Karabel”

10 Rounds

3 Power Snatch (135#/95#)

15 Wallballs (20#/14#)

Thursday 1-3-2019

Warm Up

500m Row

10 OHS

Metcon

“Christine”

3 Rounds

500m Row

12 Deadlifts (Body Weight)

21 Box Jumps (24”/20”)

Wednesday 1-2-2019

Warm Up

20 Jumping Jacks

20 Mountain Climbers

Metcon

“Mary”

AMRAP 20

5 HSPU

10 Pistols

15 Pull-ups 

Friday 12-28-2018

Warm Up

2 Rounds

10 Walking Lunges

10 Medball Sit-ups 

Strength 

EMOM 6

3 Front Squat

Metcon

45 Calorie Row

45 Wallballs 

90 Walking Lunges

90 sit-ups 

Thursday 12-27-2018

Warm Up

400m Run

10 OHS

Strength 

EMOM 6

3 Bench Press

Metcon

3 Rounds

400m Run

15 HSPU

15 Hang Clean and Jerk (95#/65#)