Tuesday 1/1/19

STRENGTH 1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Wide Grip Pull-ups: 5 x 5. Rest 45s. METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (10 Alt. DB Snatch) (10 Regular...

Monday 12/31/18

METCON ”2018” With a running clock: 0:00-8:00 Max Thruster from a Rack. *Total load from both athletes 10:00-35:00 AMRAP of: Row 2018 Meters 100 Thrusters (95, 65) 100 Pull-ups Rx+:(115, 75) (C2B Pull-ups) L3: (75, 55) L2: (65, 45) (Band Assisted Pull-ups) L1: (55,...

Friday 12/28/18

STRENGTH Max Burpees in 60s Then, 10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice METCON EMOM 20: Minute 1: Burpees: 50% of Max Set for all rounds Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35) Minute 3: 10/6 Strict Chin-ups...

Thursday 12/27/18

STRENGTH Paused Front Squat: 6 x 3 @75%, every 90s. METCON ”Open WOD 14.1” AMRAP 10: 30 Double Unders 15 Power Snatch (75, 55) *Scaled (45, 35) (Single Unders)

Wednesday 12/26/18

METCON With a running clock with a partner with one athlete completing a full round at a time: 0:00-10:00 Max Rounds of: 10 Hang Power Cleans (135, 95) 10 T2B 20 Walking Lunges (BW) 12:00-22:00 Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible) 24:00-34:00...