Wednesday 181003

Gymnastics/Skill Work

EMOM for 15 Minutes
1.) Bottom-up Front Squat, 3-5 Reps
2.) 4 Pull-up + 3 C2B Pull-up + 2 Bar Muscle-up*, 1-2 sets
3.) Box Pass-Thru, :40
*RX athletes, attempt to complete all reps unbroken.

Metcon

For Time:
100 Medball Clean (20/14)
100 Box Jump Over (24/20)
Break up all reps however you wish.

Tuesday 181002

Gymnastics/Skill Work

< E2MO2M for 10 Minutes Turkish Get-up, 2-4 reps

Metcon (AMRAP – Reps)

2223 Interval 2.0
Three 2:00 Intervals, followed by one 3:00 Interval of:

10 Ring Dip
45 Double-under
DB Squat Snatch (50/35), Max Reps
-Rest 1:00 between Intervals-< Score is total number of dumbbell squat snatches.

Friday 180928

Strength

Bench Press (2-2-1-1-1-1)
Build to a heavy single rep.

Metcon

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday 180927

Strength

Clean-and-Jerk (2-2-1-1-1-1)
Build to a heavy single for the day.

Run, Isabel, Run (Time)

800m Run
30 Snatches, 135/95lbs
800m Run

Wednesday 180926

Strength

Sumo Deadlift (2-2-1-1-1-1)
Build to a heavy single rep.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Bitnami