Monthly Archives: October 2015

Friday 10.30.15

Skills:

10 min EMOM

1 muscle snatch

1 power snatch

1 hand snatch

WOD:

15 min AMRAP

10 strict pull ups

30 abmat sit ups

50 feet walking lunges

100 DU

Thursday 10.29.15

Strength:

5 – 5 – 5 – 5 – 5

Push Press @ 65% – 75%

METCON:

2 RFT

75 WB (20/14)

50 DU or 150 sing

25 Box Jumps (30/24)

Wednesday 10.28.15

HUMP DAY !!!!!

METCON # 1

Run 2 miles

This is a great baseline to see how far you’ve come or how far you’re going to go in your fitness !!!

6 min Rest

METCON # 2

10 – 9 – 8 – 7- 6 – 5 – 4 – 3 – 2 – 1

Weighted Push – Up (45/25)

Dead Lift (185/135)

2 x Abmat SU

Tuesday 10.27.15

HAPPY TUESDAY !!

Warm-up:

3 Rds

10 Weighted Step Ups (45#/25#) @ (24/20)

5 HSPU

20 min EMOTM

Even – 3 Clusters (115/75)

Odd – 5 Burpee Jump PLU

  • If NEEDED … Start by Scaling the Burpee/PLU
  • Ex: 3 Burpee/3 PLU or 5 Burpees/ 0 PLU
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