20200806 Weightlifting Push Jerk (6×4) Adding a set but decreasing reps. Look at the prior week performance and if you feel you executed those sets well, build on the that success. Plan on one working set every 2 Min. Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds 5 Min AMRAP Row 10/7 Cal 10 […]

20200805 Metcon Metcon 12 Min EMOM Min 1: 6-10 Strict Pull Ups Min 2: 8-10 Strict Dips Min 3: 10-15 Perfect Push Ups Metcon Metcon (Time) 8 Rounds 10 Burpees 10 Russian KB Swing 70/53

20200802 Weightlifting Squat Clean (3,3,3,2,2,2,1,1,1) Same format as prior but now 2 min between sets to allow for more recovery as we should be pushing some heavier weights. Front Squat (4×4) Working on that front squat after cleans, we want to hit 4 heavy sets of front squats. Superset each set of squats with a […]

20200803 Weightlifting Strict Press (Build to a heavy 5 for the day) 15 Min to build into a heavy 5 rep strict press for the day Metcon (Time) 3 Rounds: Run 400m 10 HSPU 15 Toes 2 Bar

20200731 Metcon Metcon (Time) In Teams of 2 or 3, break up work however you want 10 Min AMRAP 7 Thrusters 95/65 9 Box Jumps 24/20 Rest 3 Min Then 8 Min to Establish a 3 Rep Heavy for you Front Squat from the floor. Rest 3 Min 4 Rounds 30 DB Snatch 50/35 20 […]

20200731 Weightlifting Low Hang Squat Snatch (6 sets of 3 Reps) The low hang is right below the knee, plates should not start from the ground but also not be above the knee cap. Every 90 Seconds, 3 reps. Build as you can so long as skill does not faulter. Metcon Metcon (AMRAP – Rounds […]

20200730 Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 100m Farmers Carry 70/53’s 50 Double Unders 20 Burpees over KB 15 V Ups Almost a "for quality" session, we are going the long haul today with some slower work, farmers carriers, and then some more midline work with vups, saving the bar for […]