Monthly Archives: April 2017

Monday 5/1

April 30th, 2017|

MONDAY 5/1 Back Squat 3 sets of 6 reps Metcon (Time) 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Row 15 Thrusters (95/65) 15 Kettlebell Swings [...]

Friday 4/28

April 27th, 2017|

Friday 4/28 [metcon] Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# [rx+] Snatch 60% x2 65% x2 70% x2 [...]

Thursday 4/27

April 26th, 2017|

Thursday 4/27 3 Rounds: 500m Row 25 Sit-ups 20 Strict Presses (75/55) 15 Deadlifts (205/145)

Wednesday 4/26

April 25th, 2017|

Wednesday 4/26   [metcon] For Time: 21 – 15 – 9 Bike for Calories Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories [...]

Tuesday 4/25

April 24th, 2017|

Tuesday 4/25 [metcon] 15min amrap 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) [rx+] 2. Row/Gymnastics EMOMx20: Odd: 15/12 cal row Even: 10 [...]

Monday 4/24

April 23rd, 2017|

MONDAY 4/24 [strength] Overhead Squat 3 sets of 3 Building in weight **If the Overhead Squat is a challenging movement for you then choose a [...]

Friday 4/21

April 21st, 2017|

FRIDAY 4/21 [metcon] Tillman (Time) 7 Rounds For Time 7 Deadlifts 315/225 200m run 15 Pull ups **Rest 45s after each round *Score is total time [...]

Thursday 4/20

April 19th, 2017|

THURSDAY 4/20 [metcon] Teams of 3 3 Rounds For Time 100 Calorie Row 50 Bench Press (135/95) 400m Team Run

Wednesday 4/19

April 18th, 2017|

Wednesday 4/19 [strength] Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single [rx+] Clean Pull 90% 3x5 [...]

Tuesday 4/18

April 17th, 2017|

TUESDAY 4/18 Metcon (Calories) 4 Min AMRAP 18 Power Snatch (95/65) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 4 Min AMRAP 18 Power Snatch (115/80) [...]

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