Category: Competition

Monday – 01/29/2018

Gymnastics

10×1

Max effort handstand walk

Metcon

7 Rounds of 2 Minutes on 1 Minute off

6 one arm alternating dumbbell snatch 50/35 lb
4 one arm dumbbell thrusters 50/35 lb *
2 one arm alternating dumbbell burpee deadlifts 50/35 lb

Weightlifting

EMOM for as long as possible 1 Squat snatch start at 60% and work up to a max for the day make at least 3 attempts at final weight if you miss

Tuesday – 01/30/2018

Weightlifting

EMOM for 10 Minutes

hang power clean from above the knees + hang power clean from below the knees

start at 65% and work up to a max for the day

Metcon

for time

15-12-9-6-3

Power clean 185/135 lb
Box jump 24/20″

Gymnastics

EMOM for 20 Minutes

[odd] straight set of butterfly chest to bar pull-ups
[even] straight set of strict HSPU

Wednesday – 01/31/2018

Skill

Tabata hollow rocks

Metcon

AMRAP in 20 Minutes

“Cindy”

5 Pull-ups
10 Push-ups
15 Air-Squats

Weightlifting

EMOM for as long as possible

1 Squat clean & jerk

start at 50% and work up to a max for the day increasing by 10/5 lbs each minute

Thursday – 02/01/2018

Skill

Back Squat
10-10-10

Metcon

for time

30-21-12

Kettlebell swing 40/32 kg
200M Run after every round

or if you need a really hard recovery day

for time

1 Mile run
2K Row
1 Mile run
2k Row
1 Mile run

Friday – 02/02/2018

Gymnastics

Tabata Knee-to-elbows

Metcon

10 Rounds of
30 seconds of deadlifts 225/155 lb
30 seconds of rest
30 seconds of burpees
30 seconds of rest

Weightlifting

EMOM for as long as possible

1 Squat snatch

start at 60% and work up to a max for the day

Saturday – 02/03/2018

Gymnastics

for time

100 Pull-ups

Metcon

AMRAP in 20 Minutes

5 Power snatch 135/95 lb
100 M Run
50 Double unders

Weightlifting

for time

30 squat cleans 225/155 lb

 

 

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Monday – 01/22/18

Strength

Deadlift

2-2-2-2-2

Metcon

for time

21-15-9

Alternating dumbbell snach 50/35 lb
lateral burpees over the dumbbell

Gymnastics Metcon

AMRAP 15 minutes
5 Bar Muscle ups
10 Kipping HSPU
15 Calorie row

Tuesday –  01/23/18

Weightlifting

Every 60s for as long as needed to make 3 reps at each weight

1 Slow pull-squat snatch + squat snatch
3 reps each at 60,65,70,75,80

Gymnastics

EMOM for 10 Minutes
Straight set of Kipping HSPU

Metcon

AMRAP in 15 Minutes

9 Toe-to-bar
12 Kettlebell swing 40/32 kg
15 Box Jump 24/20″

Wednesday –  01/24/18

Strength

1RM Front Squat

Metcon

AMRAP in 12 Minutes
20 GHD Sit-ups
20 Push-ups

Gymnastics/weightlifting

EMOM for 20 Minutes

[odd] Straight set of butterfly  chest to bar pull-ups
[even] 1 Squat clean start at 60% and work up to a max for the day

Thursday – 01/25/18

Skill

Tabata triple unders

Metcon

for time

50 Thruster 95/65 lb
25 Lateral burpees over the bar
50 Hang power clean 95/65 lb
25 Lateral burpees over the bar
50 Push press 95/65 lb

Or if you need a recovery day

3×1 Mile run

rest 2 minutes between efforts

Friday – 01/26/18

Weightlifting

1RM Snatch

Metcon 

AMRAP in 10 Minutes

20 alternating kettlebell cleans 32/24 kg
10 goblet step ups 32/24 kg 24/20″

Skill

EMOM for 20 Minutes

[odd] straight set of wall ball shots 20/14 lb 10/9′
[even] straight set of ring muscle ups

Saturday – 01/27/18

Gym closed today 

 

 

 

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Monday – 01/15/18

Strength

10×2 back squat ~ 82% of 1RM

Weightlifting

E90s for as long as possible

3 Squat snatch start at 50% and work up to a strong effort lift for the day does not need to be TnG but complete all three within 30seconds

Gymnastics

EMOM for 10 Minutes
Straight set of strict pull-ups

Metcon

AMRAP in 15 Minutes
18 Medicine ball clean 20/14 lb
15 sumo deadlift high pull 95/65 lb
12 Push-ups

Accessory

for time
27-21-15-9
air assault for calories
row for calories[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Tuesday – 01/16/18

Strength

5×3 Bench press ~ 80%

Weightlifting

EMOM for 10 Minutes

1 power clean + 1 hang power clean

Gymnastics

EMOM for 10 Minutes
Straight set of strict HSPU

Metcon

AMRAP in 10 Minutes

10 Lateral burpees over the bar
10 Deadlift 225/155 ln

Accessory

10 attempts at a max set of strict muscle ups[/vc_column_text][vc_column_text]

Wednesday – 01/17/18

Strength

6×4 Back squat ~ 80%

increasing 10/5 lb from last week

Weightlifting

EMOM for 10 Minutes

1 squat clean

Gymnastics

EMOM for 10 Minutes
Straight set chest to bar butterfly pull-ups

Metcon

for time

18-15-12

Thruster 135/95 lb
400M Run after every round

Accessory

EMOM for 6 Minutes

30 seconds of GHD sit-ups

Thursday – 01/18/18

Skill

EOM for 10 Minutes

Straight set of kipping toe-to-bar

Metcon

7 rounds of 30 Seconds on 30 Seconds off
Air assault for calories
Two arm dumbbell power clean 50/35 lb
Row for calories

or if you need a recovery day

3x 2K row 2 minutes rest between efforts

row odd 500M pieces at your 1K pace

500M easy
500M at 1k pace
500M easy
500M at 1k pace[/vc_column_text][vc_column_text]

Friday – 01/19/18

Strength

Front Squat

2-2-2-2-2

Weightlifting

E90s for as long as possible

20 double unders + 1 squat snatch

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes
Straight set chest to bar butterfly pull-ups

Metcon

3 rounds for time

9 hang power snatch 105/75 lb
15 push press 105/75 lb
21 front squat 105/75 lb

Accessory

3 attempts at a max effort set of strict dips

rest to recovery between rounds.

Saturday – 01/20/18

Strength

3×5 Front squat 88% of 1Rm

Weightlifting

EMOM or as long as possible

2 Squat clean

start at 60% and work up to a max for the day

Gymnastics

10 attempts at a max effort handstand walk

Metcon

AMRAP in 20 Minutes

20 Wall ball shots 20/14 10/9′
40 Sit-ups
60 Double unders

Accessory

10 legless rope climbs

use as little leg assistance as possible[/vc_column_text][/vc_column][/vc_row]

Monday – 01/08/2018

Strength

7 RM Front Squat

shoot for 80% of your 1RM

Weightlifting

EMOM for as long as possible

1 Squat snatch with 2 second pause below the knees

Gymnastics

10 attempts at a max effort handstand walk

Metcon

AMRAP in 20 Minutes

25 squats
20 alternating dumbbell snatch 70/50 lb
15 burpees

Accessory

7×4 weighted strict pull-ups

increasing from last weeks 7×4

Tuesday – 01/09/2018

Strength

Bench Press 5×5 ~ 75%

Weightlifting

1RM Clean & Jerk

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 10 Minutes

30 double unders
15 toe-to-bar

Accessory

for time

27-21-15-9

for time 27-21-15-9
row for calories
air assault for calories

Wednesday – 01/10/2018

Strength

6×4 Back Squat ~ 80%

Weightlifting

Max effort 3 position snatch

Full snatch + hang snatch from below the knees + hang snatch from above the knees

Gymnastics

EMOM for 10 Minutes

Straight set of kipping chest to bar butterfly pull-ups

Metcon

for time
21-18-15-12-9-6-3
Hang power clean 115/85 lb
Push jerk 115/85  lb

Accessory

EMOM for 10 Minutes

Straight set of strict HSPU

Thursday – 01/11/2018

Skill

5×3 Front Squat

Metcon

AMRAP in 15 Minutes

9 Push-ups
12 Box Jumps 24/20″
15 Kettlebell Swings 32/24 kg

or if you need a recovery day

1 Mile run on the trueform

Friday – 01/12/2018

Strength

EMOM for 10 Minutes

Straight set of strict ring dips

Weightlifting

EMOM for 10 Minutes
hang snatch from above the knees + hang snatch from below the knees

Gymnastics

EMOM for 10 Minutes

Straight set of bar muscle ups

Metcon

AMRAP in 10 minutes

10-20-30-40-50…
Wall ball shots 20/14 lb 10/9′
100m run after every round

Accessory

for time

30 Power cleans 185/135 lb

Saturday – 01/13/2018

Strength

3×6 front squat 84% of 1Rm

Weightlifting

EMOM for 10 Minutes
1 Squat clean

start at 60% and work up to max for the day

Gymnastics

for time

75 Handstand push-ups

Metcon

AMRAP in 25 minutes

400M Run
90 seconds rest

Accessory

EMOM for 10 Minutes

1 legless rope climb

 

 

Tuesday – 01-02-2018

Strength

4RM Front Squat

Weightlifting

Every 90s for as long as needed to make 3 reps at each weight

1 Slow pull-squat snatch

3 reps each at 65,70,75,80,85,90%

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 15 Minutes
20 Medicine ball squat cleans 20/14 lb
15 Medicine ball sit-ups 20/14 lb
10 Kettlebell Snatch 24/16 kg

Accessory

7×4 weighted strict pull-ups

increasing from last weeks 7×4

Wednesday – 01/03/2018

Strength

Bench Press
5×8 ~ 70%

Weightlifting

E90s for as long as needed

Squat Clean & Jerk
2 reps each at 60,70,80,90,95
then work up to a max for the day

 

Metcon

AMRAP in 10 Minutes

10 Deadlift 245/165 lb
20 Push-ups

Accessory

for time

3K row

5 Strokes with hard pressure EMOM

row with the damper between 8-10 record total time and cal/hr during hard effort go easy the first minute and increase intensity

Thursday – 01/04/2018

Skill

EMOM for 10 Minutes
2 Hang Squat Clean

Metcon

4 Rounds with 1 minute on each station
Wall ball shots 20/14 lb
Kettlebell Swing 32/24 kg
Air-assault for calories
Rest

or if you need a recovery day

On the Trueform Runner

warm up
3×4 Minutes 200M Run easy

workout

5×7 Minutes 600M Run

Record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort

cool down

1200M Run

Friday – 1/5/2018

Strength

Max effort deadlift

Weightlifting

3RM Overhead squat

Gymnastics

EMOM for 10 Minutes

Straight set of strict ring dips

Metcon

AMRAP in 20 Minutes
5 Chest to bar pull-ups
10 overhead walking lunge steps 45/35 lb plate
15 Box Jumps 24/20″

Accessory

500M Row for time

Saturday – 01/06/2018

Strength

3×6 front squat @ 84% of 1RM

Weightlifting

EMOM for as long a possible

1 Slow pull squat clean

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

20′ HSW

Metcon

AMRAP in 20 Minutes

3-6-9-12 …
Squat snatch 135/95 lb

200M Run after every round

Accessory

for time

20 Rope climbs

 

 

 

 

Wednesday – 12/27/17

Strength

6×2 Back squat at 90% of 1RM OR increasing from 12/20

Weightlifting

EMOM for 10 Minutes

3 Split jerks

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 10 Minutes

10 Pull-ups
20 Push-ups
30 Squats

Accessory

7×4 weighted strict pull-ups

increasing from las weeks 7×4

Thursday – 12/28/2017

Skill 

10 Rounds of 30 Seconds work 90 seconds rest

Air assault bike for calories

Metcon 

“GHD Annie”

for time *

50-40-30-20-10
Heavy rope double under
GHD Sit-Up

*9 Minute time cap

Friday – 12/29/2017

Strength

Bench Press

5×8 ~ 70%

Weightlifting

EMOM for 10 Minutes

1 Squat Snatch with pause in bottom of overhead squat

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes straight set of strict HSPU

Metcon

AMRAP in 10 Minutes
10 Overhead squat 95/65 lb
10 One arm russian kettlebell swings 32/24 kg

Accessory

10 rounds of 30 seconds on 90 seconds off
Row for calories

Saturday – 12/29/2017

Strength

3×8 Front squat ~ 75%

Weightlifting

EMOM for as long as possible

1 Squat clean starting at 60% and working up to a max for the day

Gymnastics

10 attempts at a max effort handstand walk

Metcon 

AMRAP in 20 Minutes
9 Toe-To-Bar
12 Power Cleans 135/95 lb
15 Box Jumps 24/20

Accessory

5×1 Pegboard ascent

Monday – 12/18/2017

Strength

8RM back squat

using the same weight as last week or increasing

Weightlifting 

EMOM for 10 Minutes

1 Slow pull squat clean + Squat clean

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon

AMRAP in 10 Minutes

20 Overhead walking lunges 45/45
100M Run

Accessory 

7×4 weighted strict pull-ups

increasing from las weeks 7×4

Tuesday – 12/19/2017

Strength

Bench Press 5×10 ~ 60%

Weightlifting

E90s for as long as possible

1 Slow pull squat snatch

start at 60% and work up to a max for the day

Gymnastics

10×1 Handstandwalk attempt

Metcon

AMRAP in 20 Minutes

21 Wall ball shots 20/14 lb 10/10′
15 Burpees
9 Toe-to-bar

Accessory

10 Minute air assault for calories

10 rounds of
50 seconds light pressure
10 seconds hard pressure

keep RPM’s above 90/75 during hard intervals

Wednesday – 12/20/2017

Strength

Front squat work up to a heavy set of 2 then

6×2 Back squat at 90% of 1RM OR increasing from 12/13

Weightlifting

EMOM for 12 Minutes

1 Squat clean & jerk

3 x 1@ 55%
3 x 1 @ 75%
3 x 1 @ 85%
3 x 1 @ 90%

increase each weight by 5 or 10 pounds from 12/13 if you made all of your reps

Gymnastics

EMOM for 10 Minutes

Straight set of Strict HSPU

Metcon

for time

21-18-15-12-9-6-3

Kettlebell swing 40/32 kg
Box Jump 30/24″

Accessory

for time

50 calories on the assault bike

Thursday – 12/21/2017

Skill

EMOM for 10 Minutes

Straight set of butterfly chest to bar pull-ups

Metcon

AMRAP in 15 Minutes

100M Uneven farmer carry 32kg+75 lb db/24 Kg+ 50 lb Db

or if you need a recovery day

3x1200M run on the trueform

rest 2 minutes between efforts

Friday – 12/22/2017

Strength

Deadlift

1-1-1-1-1

Weightlifting

EMOM for as long as possible

1 power clean + 2 split jerks

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of bar muscle ups + 20 seconds of box jumps 30/24″

Metcon

4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups

Accessory

On the rower

3 Rounds of 6 minutes

at 0:00
1000M for time

at 6:00
750M for time

at 12:00
500M for time

record the time of each attempt

Saturday – 12/23/2017

Strength

3×9 Front squat @ 70%

Weightlifting

2RM Overhead squat

Gymnastics

Accumulate 3 Minutes in a wall facing handstand hold

Metcon 

AMRAP in 20 Minutes

60 Double Unders
12 Deadlift 155/105 lb
9 Hang power clean 155/105 lb
6 Push Jerk 155/105 lb

Accessory

10×1 Legless rope climb with no assist from the legs

Monday – 12/11/17

Strength

7RM Back squat

Weightlifting

1 Squat snatch with pause below the knees + squat snatch does not need to be TnG start at 70% and work up to around 90% of 1RM complete 2 lifts at each weight

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon 

“Grace”

for time

30 Clean & jerks 135/95 lbn

Accessory

7×4 weighted strict pull-ups

@50% of last weeks 4RM

Tuesday – 12/12/2017

Strength

Bench Press

5×3 ~ 75%

Weightlifting

EMOM for 10 Minutes

1 Squat clean

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of butterfly chest to bar pull-ups

Metcon

AMRAP in 15 Minutes

10 Kettlebell Swings 40/32 kg
20 GHD Sit-Ups
30 Double Unders

Accessory

2K Row

Wednesday – 12/13/2017

Strength

Front squat work up to a heavy set of 4

then

6×3 Back squat at 85% of 1RM OR increasing from 12/6

Weightlifting

EMOM for 12 Minutes

1 Squat clean & jerk

3 x 1@ 55%
3 x 1 @ 75%
3 x 1 @ 85%
3 x 1 @ 90%

increase each weight by 5 or 10 pounds from 12/6 if you made all of your reps.

Gymnastics

EMOM for 10 Minutes

Straight set of Strict HSPU

Metcon 

5 Rounds with 3 minutes on 1 Minute off

9 Air Squats
6 Deadlifts 135/95 lb
3 Power Cleans 135/95 lb

Accessory

10 Attempts at a max effort handstand walk

Thursday – 12/14/2017

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause below the knees + 1 Squat Snatch

Metcon

AMRAP in 10 Minutes

10 One arm dumbbell push press 50/35 lb *
15 Box Jumps 24/20″

* alternate arms each round

or if you need a recovery day 

for time

5K Row

Friday – 12/15/2017

Strength

Max effort Deadlift

Weightlifting

EMOM for as long as possible

1 squat snatch

start at 60% and increase 5-10lb after you make 3 lifts at each weight

continue working up to a max if you make 3 lifts at 90%

Gymnastics

EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders

Metcon

AMRAP in 12 Minutes
1-2-3-4-5-6-7 …
Power clean 185/135 lb
2-4-6-8-10-12-14 …
Lateral burpees over the bar

Accessory

On the air assault bike

3 Rounds of 6 minutes

at 0:00
20 Calories for time

at 6:00
35 Calories for time

at 12:00
50 Calories for time

record the time of each attempt

Saturday – 12/16/2017

Strength

3×10 Front squat @ 65%

Weightlifting

E90s for as long as possible

1 Hang squat clean + 1 Squat clean

no TnG, reset the bar after HSC

both lifts should be performed in about 20-30 seconds

start at 60% and work up to a max for the day

Gymnastics

for time

50 Toe-to-bar
400M Run
35 Toe-to-bar
400M Run
20 Toe-to-bar

Metcon

5 Minutes of Air Assault bike for calories
5 Minutes of alternating dumbbell snatches 50/35 lb
5 Minutes of push-ups
5 Minutes of rowing for calories

Accessory

for time

400M Sled push 90/70 lb + sled

Monday – 12/04/2017

Strength

4RM strict weighted pull-up

Start with bodyweight and ad 5/2.5 lbs per attempt

Weightlifting

EMOM for 10 Minutes

1 Snatch with pause below the knees and pause in the bottom of overhead squat

Gymnastics

EMOM for 10 Minutes

Straight set of ring muscle ups

Metcon 

AMRAP in 10 Minutes

15 Snatch 95/65 lb
12 Thrusters 95/65 lb
9 Lateral burpees over the bar

Accessory

10 Rep back squat increasing from 11/27

Tuesday – 12/5/2017

Strength

Bench Press 5×5 ~ 70%

Weightlifting

E90s for as long as possible Power clean + Front squat + Hang Squat clean Start where you left off with snatches and work up to a max for the day.

Gymnastics

5×1 Minute

Wall facing handstand hold, break up as needed and rest to recovery between efforts

Metcon

AMRAP in 20 Minutes

2 Push-ups
1 Jumping pull-up

10 Air-squat EMOM

Accessory

1 Mile run on trueform

Wednesday – 12/6/2017

Strength

Deadlift

2-2-2-2-2

Weightlifting

EMOM for 10 Minutes
1 Hip snatch(high hang) all reps at 85%

Gymnastics

EMOM for 10 Minutes

Straight set of Strict HSPU

Metcon 

AMRAP in 12 Minutes
30 Alternating Dumbbell Clean & Jerk 75/55 lb
200M Run

Accessory

for time

10 Rope climbs

Thursday – 12/7/2017

Skill

EMOM for 10 Minutes

Straight set of Toe-To-Bar

Metcon

10 Rounds
30 seconds assault bike for calories
30 seconds rest
30 seconds sit-ups
30 seconds rest

or if you need a recovery day

Running on the pavement

warm up

4×3 Minutes

200M Run easy

workout

10×3 Minutes

400M Run

record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort

cool down

1600M Run

Friday – 12/8/2017

Strength

7RM Front squat

Weightlifting

EMOM for 10 Minutes
1 Squat Clean

Start at 60% and work up to a max for the day

Gymnastics

EMOM for 20 minutes

[odd] Straight set of chest-to-bar pull-ups
[even] 30 seconds of box jumps 30/24″

Metcon 

for time

50-35-20
Wall ball shots 20/14 lb 10/9′
Kettlebell swings 32/24 kg

Accessory

10 Rounds of 30 Seconds on 90 seconds off

Row for calories

Saturday – 12/9/2017

Strength

Max effort back squat

Weightlifting

EMOM for as long as possible

1 Squat snatch

start at 60% and work up to a max for the day

Gymnastics

EMOM for 10 Minutes

Straight set of bar muscle ups

Metcon

AMRAP in 20 Minutes
15 Box Jump 24/20″
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb

 

Accessory

5×1 Pegboard ascent

Make 5 attempts at a pegboard ascent.

Scale up by performing 5 ascents for time

 

 

 

 

Monday – 11/27/17

Strength

10RM Back squat

Weightlifting

EMOM for 10 Minutes

1 Power clean + 2 Split Jerks

Gymnastics

10 attempts at a max effort handstand walk

Metcon 

4 Rounds with one minute on each station

Row for calories
Strict HSPU
GHD Sit-ups
Alternating Pistols

Accessory

7×4 Strict pull-up with pause at the top of the rep and slow lower down

Tuesday – 11/28/17 

Strength

Bench Press 5×8 ~ 65%

Weightlifting 

Every 90s for as long as needed Squat Snatch with 3 second pause in the bottom of overhead squat Start at 50% and work up to 90% of 1RM Any movement during the pause is considered a no rep

Gymnastics

EMOM for 10 Minutes

Straight set of Chest-to-bar pull-ups

Metcon 

3 Rounds for time

400M Run
21 Lateral burpees over the bar
12 Front rack walking lunge steps 155/105 lb

Accessory

Ski-Erg

20 rounds for calories 20 seconds on 40 seconds off

Wednesday – 11/29/2017

Strength

Front squat work up to a heavy set of 2

then

6×3 Back squat at 85% of 1RM OR increasing from 11/22

Weightlifting

EMOM for 10 Minutes

1 Squat clean & Jerk

Gymnastics

EMOM for 10 Minutes

Straight set of kipping HSPU

Metcon

AMRAP in 8 Minutes

9 Power cleans 155/105 lb
6 Front Squats 155/105 lb
3 Push Jerks 155/105 lb

Accessory

3×10 Minutes

1K Row

record the time of each attempt

Thursday – 11/30/2017

Skill

Deadlift

1-1-1-1-1

Metcon 

AMRAP in 10 Minutes
10 Box Jump 24/20″
10 Alternating Dumbbell Snatch 50/35 lb

or if you need a recovery day…

On the Trueform Runner

warm up

3×4 Minutes
300M Run easy

workout

12×3 Minutes
200M Sprint

Record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort

cool down

1600M Run

Friday – 12/1/2017

Rest Day

Saturday – 12/2/2017

Hometown Hoedown!

Event 1 

AMRAP in 10 Minutes

4 Toe-to-bar
7 Burpee Box Jump 24/20″
10 Overhead Squat 75/55 lb

Event 2 

AMRAP in 7 Minutes
1-2-3-4-5-6-7 …
Bar Muscle up
3-6-9-12-15-18 …
Push Press 115/85 lb

Event 3

TBA