Past Entries

Monday 1-26-19

Metcon (15:00 Time Cap)

30 C+J 135/95

30 Box Jump

30 Ring Dip

30 Wallball 20/14

30 Burpees to 6″

Interval

8 EMOM

3 FS + 1 Push Jerk

Oly

T&G Power Snatch 4×3

Accessory

3x

3 Wall climbs (controlled)

5 strict Pull ups

7 jumping lunges (each)

Monday 1-21-19

5 AMRAP

Buy In- 50 Wallball

12 Deadlift 185/135

12 Lateral barbell Burpees

Rest 5:00

5 AMRAP

Buy In- 35 Wallball

9 Deadlift 225/155

9 LBB

Rest 5:00

5 AMRAP

Buy In- 20 Wallball

6 Deadlift 275/185

6 LBB

Wednesday 1-16-19

Goat Day – (pick 3-4 things that need to be worked on and you’d like to get better at)

We will do a 32 EMOM

8 ROUNDS OF:

0-1:00- Goat 1

1-2:00- Goat 2

2-3:00- Goat 3

3-4:00- Goat 4

Ideas: hspu, T2b, du’s, rope climb, oly lifts, your engine/cardio. Use this as a chance to get better at something you think you could improve on. Don’t hide from your weaknesses!!

Wednesday 1-9-19

20 EMOM

Hang Power Snatch: 5-5-5-5

Power Snatch: 3-3-3-3

Overhead Squat: 5-5-5-5

Snatch Balance: 1-1-1-1

Squat Snatch: 1-1-1-1

Finisher

3 Rounds

10 lunges each leg

10 dB renegade Row

10 Kb Swing

10 dB Bench Press