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Thursday OCT, 13th

Strength: Squat (Deload) 4 x 2 front+4 back @ 60% BS 1RM METCON 3 Rounds for time of: 30 Double-unders 21 Wallball Shots 20,14 30 Double-unders 15 Box Jumps 24,20 30 Double-unders 9 Hang Power Cleans 135,95

Weds Oct 12th

Today: Muscle up work Then: For time: 5 mins max thrusters 95,65 5 minutes rest 4 mins max thrusters 95,65 4 minutes rest 3 mins max thrusters 95,65 3 minutes rest 5 mins AMRAP muscle ups

Sugar

Sugar Consumption To nutritional experts, added sugar is believed to be the single worst ingredient in the modern diet.  This comes as no surprise since added sugar is known for providing calories with no added nutrients and can actually damage… Read more »

2’s

Today: Clean and Jerk work for 10-15 minutes Then: On the 2 minute for 20 minutes: 1 Squat Clean + 1 Front Squat + 1 Jerk Then: Amrap 5 minutes of: Squat Clean & Jerk 185/135

partner up

Partner AMRAP 25 Minutes @10\15 minute mark both teammates run 400m The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats… Read more »

Friday, Oct 7th

Today: Bench Press for heavy 3 METCON: 3 Rounds for time of: 50 ft KB Carry 70/53 15 Squat Cleans 135/95 15 Hand release Push-ups

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