Tuesday, December 31, 2019

Metcon: “12/31” – for time
 
  • 31 Push Press 75/53
  • 31 Pull-up
  • 31 Snatch 75/53
  • 31 Sit-up
  • 31 T2B
  • 31 Push-up
  • 31 Box Jump 20/16
  • 31 Back Squat 75/53
  • 31 DU
  • 31 Thruster 75/53
  • 31 Lunge
  • 31 Burpee

No afternoon classes, only 5:30am, 6:30am and Noon.

Monday, December 30, 2019

Warm-up:

  • 3×5 Good Morning
  • 3×5 KB Pause Squat
  • 3×5 Jump Squat
  • 90/90 Stretch
  • 3×5 Band Wall Back Squat
  • Box Squat for Ramp-up

 

Strength/Skill:

  • Tempo Back Squat – 5×5 @ HAP

 

MetCon:

10 min. AMRAP

  • 10 Wall Ball 20/14
  • 15 Slam Ball 30/20
  • 10 B-O BB Row 95/63
  • 175 m. Run / 30 DU / 12/8 cal.

Saturday, December 28, 2019

MetCon:
30 min. AMRAP
team of 2
equal work – you go I go
alt. run
  • 175 m. Run or 12/8 cal.
  • 50 Cleans 95/63
  • 175 m. Run or 12/8 cal.
  • 50 Bar-over Burpee
  • 175 m. Run or 12/8 cal.
  • 50 S2O 95/63
  • 175 m. Run or 12/8 cal.
  • 50 Pull-up
  • 175 m. Run or 12/8 cal.
  • 50 Front Squat 95/63
  • 175 m. Run or 12/8 cal.
  • 50 Dip