Monthly Archives: December 2016

Friday 12/30

December 29th, 2016|

Friday 12/30 Metcon Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 20 Calorie Bike Max Calorie Row* *Score = [...]

Thursday 12/29

December 28th, 2016|

Thursday 12/29 Metcon 20 Min AMRAP 10 Power Snatch (95/65#) 10 Jumping Lunges 10 Chest-to-Bar Pull-ups 10 Thrusters (95/65#) 10 Box Jumps (24/20#)  

Wednesday 12/28

December 27th, 2016|

Wednesday 12/28 Metcon 3 Min AMRAP 75 DU Buy-In 15 Deadlifts (185/135#) 15 Bar Facing Burpees Rest 3:00 3 Min AMRAP 75 DU Buy-in 10 [...]

Tuesday 12/27

December 27th, 2016|

Tuesday 12/27 Metcon  3 Rounds For Time 500 Meter Row 12 Push Jerks (155/105#) 15 Toes 2 Bar rx+ Rowing 9 Rounds: 1:40 on, :20 [...]

Monday 12/26

December 25th, 2016|

Monday 12/26 strength | back squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 metcon "Elizabeth" 21-15-9 Squat Cleans(135/95) Ring Dips rx+ Snatch Pull (100%/3)4 Power Snatch [...]

friday 12/23

December 22nd, 2016|

friday 12/23  metcon  12 days of christmas Like the song “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding [...]

Thursday 12/22

December 21st, 2016|

Thursday 12/22 Metcon 20 Min AMRAP 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Calorie Bike  

Wednesday 12/21

December 20th, 2016|

Wednesday 12/21 Strength 3 Position Power Snatch 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hight Hang Power Snatch Metcon 12 Min [...]

Tuesday 12/20

December 19th, 2016|

Tuesday 12/20 The Chief (AMRAP - Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for [...]

Monday 12/19

December 18th, 2016|

Monday 12/19 Metcon For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (1.5/1 Pood) 30 Front Squats (115/80#) 30 T2B 30 Push [...]

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