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Posts

12-14-2018

Strength & ConditioningEvery 2 min for 14 minutes: 1 backsquats (90%) 4x10 straight leg DL
MetCon 15 min amrap: 15 pull ups, 10 front rack lunges (95/75), 5 Hang squat cleans (95/75)
Recent posts

12-13-2018

Strength & Conditioning18 min EMOM: 1st: 1 snatches (building), 2nd: 8-10 dips, 3rd: 15-20 straight arm lat pull downs 6x4 bench press
MetCon 8min amrap: 45 DU, 8 SH2OH (135/95)

12-12-2018

Strength & Conditioning
6x4 Sumo DL (building) 12 min emom: odd: 2 wall walks  even: 2 weighted pull ups
MetCon For time: 21-15-9 DB cleans (50’s/35’s), burpees over DBs, T2B

12-10-2018

Strength & Conditioning
18 min emom: 1st: 1  squat cleans (building), 2nd: :20 superman rocks and :20 hollow rocks, 3rd: :30 chin over bar hang
MetCon 4 rounds: 400m run, 20 DB snatches, 30 wall balls (20/14 to 10/9)

12-07-2018

Strength & Conditioning 18 min EMOM: 1st: 2 snatches (building), 2nd: :20 support hold, 3rd: 15-20 straight arm lat pull downs 5x5 bench press
MetCon 8min amrap: 10 pistols, 12 KBS (70/53)

12-06-2018

Strength & Conditioning

5x2 paused front squat + 1 front squats 12 min emom: odd: :16 shoulder taps (against wall) even: 3 weighted Dips
MetCon 12 min amrap: 15 OHS (95/65), 15 lateral burpees