Monday 4-22-2019

Warm Up

2 Rounds

10 Cal Row

10 PVC Pass-thru

Strength

Bench Press

5-5-5-5-5

Metcon

EMOM 14

Even: Max Cal Row 40 seconds

Odd: Max Push-ups 40 seconds

Scored for total Cals & Reps

Rest 5 Minutes

6 Tabata Sets

HSPU

Scored for lowest set

Friday 4-19-2019

Warm Up

2 Rounds

10 DB Goblet Squats

15 Sit-ups

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

Thursday 4-18-2019

Warm Up

2 Rounds

10 PVC Good Morning

10 PVC Power Snatch

5 Burpees

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Wednesday 4-17-2019

Warm Up

2 Rounds

10 Calorie Row

10 Ring Rows

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups 

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Tuesday 4-16-2019

Warm Up

2 Rounds

200m Run

10 Medball Walking Lunges

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs 

800m Run

100 medball walking lunges

800m Run

Monday 4-15-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Strict Press

10 PVC Pass-thru

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Friday 4-12-2019

Warm Up

2 Rounds

10 Ring Rows

15 Air Squats

Strength
EMOM 10
10 Weighted Walking Lunges

Metcon
AMRAP 15
15 Wallballs 
10 CTB Pull-ups 

Thursday 4-11-2019

Warm Up

2 Rounds

200m Run

10 PVC Snatch

Strength
EMOM 10
4 Power Snatch


Metcon
5 Rounds
200m Run
7 Clean and Jerks (135#/95#)

Remember- 9am and 5:30pm Only- BOX NIGHT OUT!

Wednesday 4-10-2019

Warm Up

2 Rounds

20 Doubles

10 Push-ups

Strength
EMOM 10
5 DB Bench Press


Metcon
3 Rounds
30 Doubles
15 HR Push-ups 
Rest 3 Minutes
3 Rounds
15 Burpees
10 Ring Dips

Tuesday 4-9-2019

Warm Up

500m Row

20 Sit-ups

Strength
Core Circuit 


Metcon
1000m Row
Then AMRAP
8 KBS
8 KB Sit-ups
8 Box Jumps
8 T2B
14 minute cap