Wednesday – 4/3/2019
The Workout for Wednesday is: STRENGTH Pressing Complex 4 Sets, building in weight 3 Strict Press + 6 Push Press + 9 Push Jerks METCON 2 Rounds -30 Air Squats -10 Hang Power Snatch (115/75)(Rx+ 135/95) -30 Air Squats -10 Hang Power Snatch (115/75)(Rx+ 135/95) -30 Air Squats Rest 2:00 EXTRA CREDIT [Gymnastics] Muscle Ups […]
Tuesday – 4/2/2019
The Workout for Tuesday is: STRENGTH Deadlift: 5 x 5 Lift based off feel today. Try to add weight each set. METCON 3 Rounds AMRAP x 5 -30/25 Cal Row -15 Wall Balls (20/14)(Rx+30/20) -Max Burpees in remaining window Rest 2 minutes between rounds *Score = total Burpees EXTRA CREDIT [Gymnastics] Strict Handstand Push Ups 10 […]
Monday – 4/1/2019
The Workout for Monday is: STRENGTH Back Squat In 15 minutes, work up to a heavy Back Squat double for the day. As the weight gets heavier, your rest time will increase. I want you to get heavy, but no misses please. METCON 5 Rounds For Time -8 Deadlifts (135/95)(Rx+185/125) -25 Double-Unders -8 Power Cleans […]
Saturday – 3/30/2019
The Workout for Saturday is: Every 7:00 for 5 Minutes -15/12 Cal Bike -15/12 Cal Row -300m Run (75 Double-Unders) -15 V-Ups -15 DB Push Press (50/35) *Try to finish each round AFAP and rest the remainder of the time. *Advanced athletes 20/15 Cals. Go heavier on the push press if you can. Push Jerks […]
Friday – 3/29/2019
The Workout for Friday is: Part A 10 minutes to finish… 10 – 20 – 30 – 40 – 50 -DB Hang Snatches (50/35) -Air Squats Part B 10 minutes to finish… 15 – 15 – 12 – 12 – 9 – 9 -Cal Machine -DB Thrusters (50/35) Part C EMOM x 10 Odd: Max […]