Friday February 1st, 2019
Metcon 21-15-9
- Assault Bike Cals
- Squat Cleans #135/95
- Ring Dips
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WORKOUT OF THE DAY
Thursday January 31st, 2019
Metcon 5 Min AMRAP
Max Rep Dead LIft #185/125
Rest 2 Min 10 Min AMRAP
10 T2B
10 Wall Balls #20/14
10 STOH #115/75
Wednesday January 30th, 2019
Strength Hang Clean (1x2 Work up to a HEAVY Double) Metcon 5-10-15-10-5
Devil Press #50/35
Box Step Up and Overs 24/20" #50/35
Burpees
Tuesday January 29th, 2019
Metcon 16 Min AMRAP
800m Run
With Remaining time AMRAP
10 Thrusters #95/65
40 Double Unders
Monday January 28th, 2019
Strength
Snatch Complex (1x1 Work Up to a Max)
1 Power Snatch + 1 Hang Snatch
Metcon
“Amanda” 9-7-5
Muscle-ups
Snatch, 135#/95#
Saturday Partner WOD
Metcon
EMOM 20 Min
Partner 1:
5 Thrusters #95/65
5 Bar Facing Burpees
Partner 2:
Max Pull Ups
Start on opposite tasks switch EVERY
Min.
Friday January 25th, 2019
Metcon 60 Dead Lift #225/155
60 T2B
60 Cal Row
60 HSPU (Mod Hand Release Push Up)
Cap 16 Min
Thursday January 24th, 2019
Metcon For Time
75 Power Snatch #75/55
Every time you break.. 30 Wall Balls #20/14
Wednesday January 23rd, 2019
Metcon 800m Sand Bag Run #50/35
200 Double Unders
100 KB Swings #53/35
200 Double Unders
800m Sand Bag Run #50/35
TUESDAY JAN 22
Strength
Metcon (Time)
30 Power Cleans #225/155 Metcon
Metcon (AMRAP - Rounds and Reps)
8 Min AMRAP
30 Pull Ups
20 Cal Assault
10 Lunges Steps #155/105
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