51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max 1 Hang Power Clean 2 Front Squats 1 Split Jerk or Push Jerk Conditioning Metcon OTM x 12 1: 20 Box Jumps 2: 15 Burpees 3: 5 Clean & Jerks L1 = 24/20", 15 Brpees, 185/125# L2= …
5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#, 24/20" Box L2 =185/125#, 24/20" Box L3 = 135/95#, step-ups
5.7.21 Annie Are You Ok (Time) 21-15-9 Row Thruster Med Ball Cleans SDHP Wallball Burpee L1 = 75/55#, 20/14# Med ball L2 = 65/45#, 16/12# Ball L3 =45/35# bar, 14/10# Ball
5.6.21 Metcon (AMRAP – Reps) 5 x In 3:00 Ski 500/400m 15 American KB Swings w/ remaining time max Double Unders Rest 3:00 b/t rounds Score is total double unders L1 = 70/53# L2 = 53/35# L3 = 44/26# L4 = 35/18#
5.5.21 Clean and Jerk (EMOM x 10 ) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# L1 = 135/95# L2 = 115/75# L3 = 95/65# :4 = 75/55# Notes: 4:00 cap on Grace
5.4.21 Metcon (AMRAP – Reps) Every 2:00 for 10:00 Max Unbroken Push-Ups with 45/25# plate on back Metcon (AMRAP – Rounds and Reps) AMRAP x 18 12 Burpee + Strict Pull-Ups 18 Front Rack Lunges 200m Run L1 = 95/65# L2 = 75/55# L3 = 45/35#
Back Squat + PP Max Out Workout Of The Day Back Squat (1 Rep Max) Push Press (1 Rep Max)
51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max
5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#,
6am – 6pm
7am – 5pm
