Past Entries

Tuesday 3-19-19

LIFT: Bench Press- 5×5

Superset: Strict Pull up 5x 4-6

Metcon: Back Squat – Accumulate 10/7,000#

***Every time you break = 20 Burpees***

Pick your load of choice!

Finisher: Isometric Holds

3x

:20 Hollow Body

:20 Locked out Ring Dip

:20 L-Sit (chin over bar)

1:00 Wall Sit 45/35 plate

Friday 3-15-19

Friday

40 AMRAP- Partner Wod

50 Burpees

Run 400

50 Pull ups

Run 400

50 Back squats 115/80

Run 400

50 Push ups

Run 400

50 Abmats

Run 400

*split work as needed

**Run 400’s together***

Thursday 3-13-19

19.3

10 Time Cap

200′ Overhead walking lunge 50/35

50 Box Step ups 50/35

50 Strict Handstand Push Ups

200′ Handstand Walk

Or

Buy-In

200′ overhead Lunge (72 lunges)

50 Box Step Ups

Then, 5X

1 Rope Climb

3 HSPU

5 Deadlift 295/205 (72%)

15 Wallball 20/14

Monday 3-11-19

LIFT

Front Squat – 5 x 3 @ 65-70%

WEIGHTLIFTING

6 Sets Every 1:15 @ ~65%

1 Halting Power Snatch

1 Overhead Squat

1 Squat Snatch

CONDITIONING

8 x 200m Repeats Every :90 on the :90

Thursday 3-7-19

19.2

8 AMRAP

25 Toes to Bat

50 Doubles

15 Squat Clean 135/85

25 Toes to Bar

50 Doubles

13 Squat Clean 185/115

*** if completed in 8:00 time cap***

An additional 4:00 to complete

25 Toes to Bar

50 Doubles

11 Squat Clean 225/145

FINISHER

8 AMRAP

500/400m Row

25/20 Calorie SkiErg

.7/.6 Assault Bike

100m shuttle sprint

Max Burpees

Wednesday 3-6-19

OTM X 8

3 Snatch Grip Deadlift

2 Hang Power Snatch

1 Overhead Squat

Every 1:15: 4 x 3 Power Snatch (~65%)

Goats: 4 Rounds (12:00)

1-

2-

3-

Finisher: Tabata Superset

Bicep Curls

Diamond Push Ups

Monday 3-4-19

LIFT: Back Squat 6×2 ~85%

Superset: Strict Press 6×4-6 ~70%

WOD: ‘Freak’

21 Thrusters 95/65

21 Pull ups

Row 1,000/800

30 Kb Swing 53/35

30 Pull ups

50 Double Unders

50 Abmats

Row 500/400

30 Box Jumps 24/20

30 Wallball 20/14

Friday 3-1-19

Come cheer Ben and Jen on tomorrow night at 5:30 and or take your shot at 19.2!!!

OLY: 6X

PS + 1 OHS + 1 Squat Snatch

INTERVAL: 12 EMOM

1- Low Row

2- Goat

WOD: Helen

3 Rounds

Run 400

21 Kb Swing 53/35

12 Pull ups