Thursday 2/28/19

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of Monday, every 90s. METCON AMRAP 18 of: 100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides) 100 Ft. Plate Push (45, 25) Rest as needed (60-90s)...

Wednesday 2/27/19

SKILL CF Open Skills EMOM 7: Double Unders 30s of Skill Practice METCON Every 5:00 x 5 Sets: Row 400 Meters 15 Wall balls (20, 14) 15 KBS (53, 35) L2: (14, 10) (45, 30) L1: (300m Row) (10, 8) (35, 25 Russian...

Tuesday 2/26/19

STRENGTH Speed Push Press against single strand band: 6 x 2 @65-70% of three Friday’s ago, every 90s. METCON 5 RFT: 18/15 Calories Row 15 T2B 9 HSPU Rx+:(Bike Cals) (Strict HSPU) L3: (HSPU to 1 Abmat) L2: (90s Row) (Knee Lifts) (Box Push-ups x 12 per rd) L1: (90s Row)...

Monday 2/15/19

STRENGTH 1) Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar METCON ”Elvis” For time: 30 Squat Cleans (185, 125) Rx+:(225, 145) L3: (155, 105) L2: (135, 95) L1: (95, 65) *10:00 Cap Beginner Alternate...