Friday 102017

Met-Con (Time)

3 rounds for time of:
6 deficit handstand push-ups, 4″/2″
3 hang power cleans, 155/105#
3 hang squat cleans, 155/105#
6 front squat, 155/105#

Scheduling Note:¬† Tuesday, Oct. 24, — Noon class canceled!

Thursday 101817

Met-Con (Time)

10 Rounds for time of:
10 Bench Press 135/85#
30 Air Squats

Wednesday 101817

Met-Con (Time)

For time
27-21-15-9
Deadlifts 225/155#
75-75-75-75
Double Unders

Tuesday 101717

Met-Con (Task)

On a 15:00 clock for MAX REPS each round:
0:00 – 3:00 run 400-meters then do pull-ups
Rest 1:00
4:00 – 7:00 run 400-meters then Snatch (135/95#)
Rest 1:00
8:00 – 11:00 run 400-meters then do pull-ups
Rest 1:00
12:00 – 15:00 run 400-meters then Snatch (135/95#)

Monday 101617

Strength (Squat/Press)

Thruster (off rack)
3-3-3-3

Met-Con (Time)

In Teams of 2
100 Thrusters 95/65#
50 Syncro Toes To Bar
50 Syncro Bar-facing Burpees

“Low-Carb, High Fat Is What We Physicians Eat. You Should Too.” The Huffington Post

Friday 101317

Met-Con (For time)

Team of 2
For time
200 Double Unders
60 Toes to Bar
40 Hang Squat Cleans 95/65#
60 Box Jumps 24/20″
40 Power Snatch 95/65#
60 Pull-ups
40 Thrusters 95/65#
60 Burpees
200 Double Unders

Thursday 101217

Met-Con (For time)

4 RFT of
21/15 Calorie Row
15 C2B Pull-ups
9 Power Clean* 185/135# (~80%)

Accessory Work

5 Rounds
20 Abmat Sit-ups
15 Push-ups
10 Bulgarian Split Squat (each leg)
rest as needed

Wednesday 101117

Agility Drills

8 x Pro Agility 5-10-5 (4/each side)

Strength (Back Squats)

4 x 8 Back Squats @ 70%, every 90 seconds

Met-Con (As Many Rounds)

AMRAP X 12
10 L-Arm DB Push Press 50/35#
10 R-Arm DB Push Press 50/35#
30 Walking Lunge Steps

Tuesday 101017

Weightlifting (Snatch)

6 x 6 Snatch @ 65%, every 2:00

Met-Con

“Nancy”
5 RFT of
400-meter run
15 ohs (95/65#)

Monday 100917

Clean Complex

5 sets of
Lift off + Power Clean + Hang Sq Clean

Met-Con (For Time)

In Teams of 3
30 Calorie Row (each)
150 WBS
30 Power Clean (185/135#)
150 WBS
30 Calorie Row (each)