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2018 April 18

METCON:
Complete as many rounds as possible in 15 minutes of:
– 50-ft. handstand walk
– 20 walking lunges

2018 April 17

METCON:
50-40-30-20-10 reps for time of:
– Wall-ball shots
– SDHP (45/35)
– Sit-ups
*25min timecap

2018 April 16

METCON:
Lynne
5 rounds for max reps of:
– Body-weight bench presses
– Pull-ups
*go on every 4minutes

2018 April 14

METCON
30min AMRAP
– 800m run
– 50 Wall Ball Shots, 20/14
– 40 DB Hang Snatches
– 30 Burpees
– 20 Bar Muscle-ups

2018 April 13

METCON:
Elizabeth
21-15-9 reps for time of:
– Cleans
– Ring dips
*12min timecap

2018 April 12

METCON
3rds of
– 90sec Burpees 6”
– 30sec rest
– 90sec double unders
– 30sec rest
– 90sec rope climbs
– 30sec rest

2018 April 11

METCON:
2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

2018 April 10

METCON
10min AMRAP:
– 10 pull-ups
– 10 sumo deadlift high pulls

2018 April 9

STRENGTH:
Clusters 3-3-3-3-3-3-3

2018 April 7

METCON:
Partner ‘Tama’
For time:
Partner A does 800-meter single-arm farmers carry, 45/35 lb.
While partner B does AMRAP
– 10 toes-to-bars
– 10 push-ups
– 10 front squats, 95/65 lb.
Partner B does 400-meter single-arm farmers carry, 95/60 lb.
While Partner B does AMRAP
– 10 toes-to-bars
– 10 push-ups
– 10 hang power cleans, 135/95 lb.
One at a time, each partner do 200-meter single-arm farmers carry, 135/95 lb.

2018 April 6

STRENGTH:
Pull up progressions/ Muscle up progressions

METCON:
1rd
– 21 Sumo Deadlifts
– 21 Pull-Ups
2rds
– 15 Sumo Deadlifts
– 15 C2B Pull-Ups
3rds
– 9 Sumo Deadlifts
– 9 Bar Muscle-Ups
*15min cap

2018 April 5

METCON
AMRAP 20min
– 40 DB Push Press
– 40 Sit-ups
– 40 DB Cleans
– 40 Burpees to 6”

STRENGTH
– 1min Max DB Row 30sec rest
– 1min Max Push-ups 30sec rest
– 1min Hang from Pull-Up bar 30sec rest
– 1min Hollow hold

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