SUNDAY 5.21.23 “TIME CARD”
OLYMPIC: 9×1 Split Jerk from rack 9×2 OHS 3×2 High Hang Clean ZONE 2: 0:00-12min- 5/4mile Echo Bike 12min-24min- 2000/1700m Row 24min- 1mile Slow Jog... Read More
5.8.23 MONDAY “RERUN”
STRENGTH: 8mins to work up to a 1RM Bench Press METCON: 6 Rounds of: 400m Run 2 “CINDY” rounds For Time (22min Time Cap)
5.9.23 TUESDAY “TOXIC MASS”
OLYMPIC: 5×2 Power Snatch 3×3 OHS METCON: 3 Rounds of: 5min AMRAP of: 5 Burpee Box Jump…24/20” 7 Snatch…135/95 9 Wall Balls…20/14…10 1min Rest For... Read More
WEDNESDAY 5.10.23 “KILLER CLOWN”
STRENGTH: 8mins to work up to a 1RM Back Squat METCON: 10 Rounds of: 3 Ring Muscle Ups (scale- 7 Chin Ups) 21 DB CnJ... Read More
THURSDAY 5.11.23 “2MIN DRILL”
**Checkout Yoga this Sunday 10:45am with Christina and Morgan**OLYMPIC: 5×2 Squat Clean 7×1 Split Jerk METCON: Every 2min for 24min: 1st 2min- 200m Run 2nd... Read More
FRIDAY 5.12.23 “HAND CHEWER”
STRENGTH: 8min to work up to a 1RM Deadlift METCON: 3 Rounds of: 24 DB Step Ups…50/35’s…20” 34 Strict HSPU For Time (15min Time Cap)
SATURDAY 5.13.23 “POWER OUTLET”
21…15…9 of: Power Clean…185/125 Back Squat…185/125 Bench Press…185/125 For Time
SUNDAY 5.14.23 “RECON”
OLYMPIC: 7×2 Squat Clean n Jerk 7×2 Squat Snatch ZONE 2: 2 Rounds of: 800m Jog 2000m Ski 100 S Arm KB Hang Snatch…(light) 100cal... Read More
MONDAY 5.1.23 “PREP SCHOOL”
STRENGTH: (Wendler deload week) Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 3 Rounds of... Read More
TUESDAY 5.2.23 “SNATCH N RUN”
OLYMPIC: Muscle Snatch 3×3 Hang Squat Snatch 5×2 METCON: 5 Rounds of: 12 Snatch…135 400m Run For Time (18min Time Cap)