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Monday April 3rd 2017

Metcon

 

Run 800m
50 Wall Ball
25 Box Jumps
Run 800m
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Sunday April 2nd 2017

Part 1

2 Rds

Max Set Bench Press
Rest 2min
Max Set Bench Press
Rest 2min
Max Set Bench Press
Rest 2min

 

Part 2

10-9-8-7-6-5-4-3-2-1

Pushup
DB Hang Snatch
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Saturday April 1st 2017

Metcon

Teams of 3

100 Calorie Row
75 Burpees over Bar
50 Goblet Squats  (53/35)
75 KBS (53/35)
50 Toes to Bar
50 Goblet Squats  (53/35)
75 KBS (53/35)
75 Burpees over Bar
100 Calorie Row
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Friday March 31st 2017

No 4:30 PM Class today

Metcon

10 Rds

200m Run
4 Weighted Pullup
3 Pullup
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Thursday March 30th 2017

Part 1:

Complex

2 x Power Clean + Jerk
Work up to a heavy load for the Complex

 

Part 2:

3 RFT

7 Hang Power Clean and Jerk
14 KB Swings
21 Slamballs

 
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Wednesday March 29th 2017

Metcon

3 RFT

12 Reverse Lunges with 1 KB
30 Sec 1 Arm OH Hold
30 Air Squats
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Tuesday March 28th 2017

Metcon

6 Rds

Min 1: Row 250/225m
Min 2: 20 Step Ups (24/20”)
Min 3: 12 Burpees
Min 4: Rest
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