Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
75 wall ball 20/14
50 Burpee
25 cal row
75 wall ball 20/14
50 Burpee
25 cal row
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11.12.18
Weightlifting
TNG Power Snatch
EMOM 6
6-8 TNG Power Snatch @45-55%
6-8 TNG Power Snatch @45-55%
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Deadlifts, 225# / 155#
Handstand Push-ups
11.10.18
Gymnastics
EMOM 8
Even: 20s/side SA KB Wall Sit
Odd: 40s Plank/Hollow Body
Even: 20s/side SA KB Wall Sit
Odd: 40s Plank/Hollow Body
Metcon (AMRAP – Rounds and Reps)
2 rounds on / 2 rounds off for 12 minutes
25 thruster 45/35
12 K2E
25 thruster 45/35
12 K2E
11.9.18
Metcon (AMRAP – Reps)
AMRAP 7
100m Run
10 Shoulder Press 95/65
100m Run
10 Shoulder Press 95/65
Rest 3:00
AMRAP 8
200m Run
8 Push Press 115/75
Rest 3:00
AMRAP 9
300m Run
6 Jerk 135/95
11.8.18
Weightlifting
TNG Power Clean
EMOM 8
4-5 TNG Power Clean @45-55%
4-5 TNG Power Clean @45-55%
Metcon (AMRAP – Reps)
4 sets:
In 4 mins complete the following:
20 Back Squat 115/75
50 DU
Max rep Push up with remaining time:
Rest 2 min
In 4 mins complete the following:
20 Back Squat 115/75
50 DU
Max rep Push up with remaining time:
Rest 2 min
11.7.18
Gymnastics
Pull up Complex
2 strict pull up (hollow focus)
4 Kipp pull up (no butterfly)
6 C2B (no Butterfly)
R90s
x6
4 Kipp pull up (no butterfly)
6 C2B (no Butterfly)
R90s
x6
Metcon (Time)
4 rounds
350m Row
10 Hang Power Clean 95/65
10 burpee over the bar
350m Row
10 Hang Power Clean 95/65
10 burpee over the bar
11.6.18
Weightlifting
Overhead Squat (4-4-4-4-4)
*Building sets
Metcon (AMRAP – Reps)
AMRAP 15
400m Run
MAX Unbroken T2B
400m Run
MAX Unbroken T2B
