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2018 May 19

METCON:
10min AMRAP
18 Burpees
16 Single Arm DB thruster (8/8)
12 Chest-to-bar Pull-ups
3min rest
10min AMRAP
800m run
20 Knees-to-elbows
10 Double KB Cleans

2018 May 18

STRENGTH:
Push press 3-3-3-3-3-3-3 reps
*go on every 4 minutes

2018 May 17

METCON:
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.
*25min timecap

2018 May 16

METCON:
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
*10min timecap

2018 May 14

STRENGTH:
Front squat 1-1-1-1-1-1-1-1-1-1 reps
*go on every 4 minutes
*in between sets do coach’s choice glute activation

2018 May 12

METCON
12min AMRAP
– 400m run
– 10 squat cleans
5min break
12min AMRAP
– 30 Double Unders
– 5 bar muscle-ups

2018 May 11

In teams of 3
30min AMRAP
– 800m run
– max row for distance
– max reps of burpees w/ 6” target
*1 person/station. Switch after every 800m run
*score distance ran, distance rowed & burpees separately

2018 May 10

‘Jack’
Complete as many rounds as possible in 20 minutes of:
– 10 push presses
– 10 kettlebell swings
– 10 box jumps

2018 May 8

STRENGTH:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

2018 May 7

METCON:
5 rounds for time of:
– 1 sub-0:45 250-m row
– 50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

2018 May 5

METCON:
0:00-08:00
7 Rounds for time of:
– 10 DB Thrusters
– 10 Pull-ups
08:00-10:00
Rest
10:00-18:00
10 Rounds for time of:
– 100m sprint
– 10 Push-ups
18:00-20:00
Rest
20:00-28:00
5 Rounds for time of:
– 10 Power Cleans
– 10 Push Press
– 10 Burpees, bar-facing

2018 May 4

METCON:
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
*20min timecap

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