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)
WEDNESDAY 5.3.23 “PUMP FACTORY”
STRENGTH: (Wendler deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 2 Rounds of: 7min AMRAP of: 60m OH Walking... Read More
THURSDAY 5.4.23 “GOOD FOR YOU”
OLYMPIC: Power Clean 3×3 Hang Squat Clean 5×2 METCON: Every 3min for 12min: 1:20sec Bike Sprint Then: Every 3min for 12min: 1:20sec Row Sprint For... Read More
FRIDAY 5.5.23 “CINCO DE MAYO”
STRENGTH: (Wendler deload week) Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 12 Hang Cleans…115/75 8 Burpee Bar Touch... Read More
SATURDAY 5.6.23 “POWERHOUSE”
Every 3min for 30min: 5 Back Squat…225/155 7 Deadlift…275/185 9 Shoulder Press…115/75 For Slowest
SUNDAY 5.7.23 “LF JUICE”
OLYMPIC: High Hang Snatch 5 x 3 5×2 Front Squat + Split Jerk ZONE 2: 45min AMRAP of: 1000m Row 150cal Bike 1000m Ski For... Read More
MONDAY 4.24.23 “BAR BACK”
STRENGTH: Bench Press 75%x5 85%x3 95%x1 plus METCON: Every 3min for 18min: 12 Back Squats…155/105 5 Bar Muscle Ups (sub- 12 Pull Ups) For Slowest... Read More