1.  Metcon “Macho Man” EMOM for as long as possible 3 Power Cleans, 155/115 3 Front Squats, 155/115 3 Jerks, 155/115 If this weight is too spicy, lower it.  If you are unable to finish six rounds you must re-do the entire workout at a lower weight. 2.  Skills EMOMx12:  35 Double unders  

REST DAY!!!!

1. Conditioning 9-7-5-3-1 Push-ups Wall-ball 2. Strength Clean and Jerk AMRAP in :20, rest 1:10 between rounds 3 rounds at about 90% 3 rounds at about 80% 3 rounds at about 70% The goal is to improve your cycle times and work on touch and go where possible.   Gym Notes 1- we are looking […]

1.  Metcon For Time: 50 Box Jumps, 24/20 – Games standards 50 Jumping Pull ups – set bar at mid forearm when standing 50 KBS, 35/25 50 Walking Lunge steps 50 TTB 50 Push Press, 45/33 50 Hip Extensions 50 Wall Balls, 20/14 50 Burpees 50 Double unders

“Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees *If you go out before 10 min. drop to 5 reps. then 3.  Go for a minimum of ten min. Mobility class schedule change . As per request and starting tomorrow, January 6th 2014, Mobility will be Mondays […]