Saturday 05.18.19

Saturday 05.18.19

‘Pat’ 18 RFT 200 m sand bag run 1 bar muscle up When you see coach Pat today please wish him a Happy Birthday!
Friday 05.17.19

Friday 05.17.19

As a team of 2 complete: *one person works at a time “Party Time People” 4 Rounds for Time 50 total walking lunges 100 Single unders 50 Burpees
Thursday 05.16.19

Thursday 05.16.19

1 RM Push Jerk “Thursday after 5″ Open AMRAP15 15 Box Jumps (24″/20”) 12 Hand release Push-Ups 9 Push Jerks 135/95 Performance AMRAP 15 15 Box Jumps (24″/20″) 12 Hand release Push-Ups 9 Push Jerks 115/83 Fitness AMRAP15 12 Box Jumps...
Wednesday 05.15.19

Wednesday 05.15.19

Hang Squat Clean Every 2 Minutes for 12 Minutes (6 sets) 3 Hang Squat Cleans Build over the course of the 6 sets. Metcon Party For Time Row 750m 50 Wallballs (20/14) 25 Power Cleans...
Tuesday 05.14.19

Tuesday 05.14.19

“Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (53/35 lbs) 12 Pull-Ups
Monday 05.13.19

Monday 05.13.19

Deadlift Every 3 minutes, for 18 minutes (6 sets) Set 1, 5 reps @ 70% Set 2, 5 reps @ 75% Set 3, 3 reps @ 80% Set 4, 2 reps @ 85 Set 5, 1 rep @ 90% Set 6, 3-5 reps @ 85% Then right into 800M run rest the time it took to run it. 400M run rest the time it took to run it...
Saturday 05.11.19

Saturday 05.11.19

“Matt” 25 DU 12 Clean and Jerks 135/95 25 DU 9 Clean and Jerks 135/95 25 DU 6 Clean and Jerks 135/95 25 DU 3 Clean and Jerks 135/95 Rest 5 Min 200M Run 12 Snatches 95/65 200M Run 9 Snatches 200M Run 6 Snatches 200M Run 3 Snatches When you see coach Matt...
Friday 05.10.19

Friday 05.10.19

3X3 Back Squat with a 3 second pause at bottom Open and Performance “The Best” 8 RFT 250M row 10 Kettle Bell Swings 53/35 15 Ab Mat Sit Ups Fitness “The Best” 8 RFT 250M row 10 Kettle Bell Swings 35/18 15 Ab Mat Sit...
Thursday 05.09.19

Thursday 05.09.19

“And Then” Open/Performance AMRAP 8 8 Deadlifts (225/155) 8 Box Jumps (24″/20″) Rest 4 minutes, and then… AMRAP 8 8 Ring Dips 16 Air Squats Rest 4 minutes, and then… 8 Dumbbell Shoulder to Overhead (50/35) 24 Double Unders “Fitness”...

Wednesday 05.08.19

Dumbbell Reverse Lunges 3 x 20 steps total Rest 2 minutes between sets *Dumbbells in suitcase position. Holding at Hips Controlled steps – solid technique! “Fight” AMRAP 15 Open/Performance 20 Dumbbell Snatches total (50/35) 200M Run 7 Burpees 200M...