Wednesday 5/1/19

STRENGTH 20 Minutes on the clock in teams of 2: 10 Minutes of Max Sets of Farmer Carry 10 Minutes of Max Sets of Sledpush or Sled Powerwalk *One athlete completes a set of 20-30 seconds without stopping (150-200 ft.) METCON 10 Minutes on the clock in teams of 2: 5...

Tuesday 4/30/19

STRENGTH Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90s. METCON AMRAP 15: 5 HSPU 10 Burpee Pull-ups 20/15 Calorie Row(or 15/10 Calorie Bike) Rx+:(Strict HSPU) (Calories on Ski Erg if possible) L3: (HSPU to 1 Abmat) L2: (Push-ups) L1: (Box Push-ups)...

Monday 4/29/19

STRENGTH Conventional Deadlift: 5-4-3-2-1+. Rest 2:00 METCON ”Simple Man” For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap

Friday 4/26/19

STRENGTH Floor Press: 5-4-3-2-1+. Rest 2:00 METCON ”Heart Breaker” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 45) *Beginner: AMRAP 8: 10 SDHP (35, 25) 15 Russian KBS (35, 25) 20 Mountain Climbers (total) Rest 60-90s after...

Thursday 4/25/19

STRENGTH 1) Power Clean: 5 x 3 @80%, every 90s. 2) Back Rack RFESS: 4 x 5 ea. Rest 90s. METCON 8 Rounds of: 20s Sled push Sprint Rest 90s Alternate Options 8 Rounds of: 20s Max Effort Air Bike Rest...