5/16/2018

Warm-Up
2 Min Jump Rope
Power Skip
Butt Kicks
Sampson Stretch
Bear Crawl
12 Stretch Sit-Ups
10 Jump Squats
10 Down-Up Dog
PVC Work


Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
1 Bear Complex 95/65 ascending weight
10 T2B
400 m Run

40+85/55
Scaled 65/45

Rx + - MEN +30/WOMEN +20
95/125/155/185/215/245
65/85/105/125/145/165

Rx - MEN +20/WOMEN +15
95/115/135/155/175/195
65/80/95/110/125/140

Scaled- MEN + 15/WOMEN +10
65/80/95/110/125/140
45/55/65/75/85/95

Must perform power clean, front squat, press to back rack, back squat, press
CAN NOT SQUAT CLEAN FIRST PART

5/15/2018

Warm-Up
200m Run
Frankensteins
Leg Kick Backs
Duck walk down
10 Stretch Sit-ups
:20 second Cobra stretch
:30 second couch stretch each leg
7 HRPU's
:20 Sec childs pose
Shoulder Press (5 x 5 65-85%)
log 85%

Metcon (Time)
For time: (16 min cap)
50 KB swings 70/50
40 DB HC & J 50/35 (must switch hands every 5 reps)
30 KB SDHP
20 Burpee over box 24/20
10 Bar Muscle Ups

40+ 50/30 kb 35/20 DB
Scaled 50/30kb 35/20 DB Pull ups and ring dips

5/14/2018

Warm Up
2 rounds
200 m row
:30 second banded lat stretch (each side)
20 freestyle and 20 breast stroke
Lunges down
x 7 barbell hanging high pulls
x7 good mornings

Squat Clean (20 min to find 1 RM)
Must catch below 90

Metcon (Time)
3 rds (20 min cap)
12 Hang Squat cleans 135/95
20/15 cal row
50 DU

Rx+ 155/105
40+ 115/75
S: 95/65, singles