Monday 7/3/2017 Strength 1RM Front Squat Metcon “Annie” 50-40-30-20-10 Double Under Sit-Up Skill 20x30s 3 TnG Power Snatch 115/85 lb choose a weight with which you can stay “bolted” Gymnastics  for time 5-4-3-2-1 Strict Muscle up* *200M Run between each set Accessory AMRAP in 10 minutes 9 clean 165/115 lb 7 clean 185/135 lb 5 […]

Monday 6/26/2017 Strength EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats Metcon AMRAP in 10 Minutes 10 Alternating Dumbbell Snatch 65/45lb 100M Run Accessory 2x Tabata Lateral Burpees over the Bar 16 rounds of 20 seconds on 10 seconds off Skill For time 2k Row * *E2MOM 5 Strict Pull-Ups Gymnastics  12-9-6 […]

Monday 6/19/2017 Skill EMOM for 10 Minutes :30s Toes to Bar :30s Rest Metcon For time 10-1 Front Squat 155/105lb 1-10 Power Clean 155/105lb Strength EMOM for as long as possible Power Clean and Split Jerk Gymnastics 10x90s 10 Calorie Row + Straight Set of Ring Muscle Ups Accessory 4×2 Legless Rope Climbs Complete each […]

Monday 6/12/2017 Skill  EMOM for 10 Minutes Power Clean & Push Jerk Metcon AMRAP in 15 Minutes 200M Run 25 Push-Ups 35 Sit-Ups Gymnastics  9 Muscle Ups 400m Run 7 Muscle Ups 400m Run 5 Muscle Ups 400m Run Accessory For time 50 Burpee Box Jump (all the way) Overs 24/20″ Strength  Backsquat Work up […]

Monday 6/5/2017 Strength EMOM for 10 Minutes 1 Power Clean + 1 Squat Clean Metcon AMRAP in 10 Minutes 10 Goblet Squats 32/24kg 15 Push-Ups 10 Goblet Lunges 32/24kg Gymnastics  AMRAP in 8 Minutes* Chest-to-Bar Pull-Ups *EMOM 7 wall ball shots 30/20lb Skill 4 Rounds for time 20 Calorie Row 10 Hang Squat Clean 135/95lb […]

Monday – 05/29/17 “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Tuesday – 05/30/17 Skill Handstand Walk Practice Metcon 5 Rounds for reps with one minute on each station Row for Calories Burpees […]

Monday 5/22/2017 Strength  3×10 Deadlift  [Add 5-10lb from 5/17] Metcon 8 minute AMRAP* Medicine Ball Cleans 30/20lb *EMOM 5 Burpees Gymnastics  E2MOM for 20 Minutes 15/12 Calorie Row + Straight Set of Toes-to-bar Skill AMRAP in 8 Minutes 8 Alternating Dumbbell Snatches 65/50lb 40 Double Unders Accessory EMOM for 10 Minutes Straight Set of Ring Dips […]

Monday 5/15/2017 Strength EMOM for 10 Minutes 1 Hang Squat Clean [Start at around 60% and work up to a max for the day] Metcon AMRAP in 10 Minutes 10 Alternating Dumbbell Snatches 65/45 10 Abmat Sit-Ups* *Use Dumbell as anchor and target Skill for time 12-9-6-3 Overhead Squat 135/95 lb Power Clean 135/95 lb Gymnastics  Tabata […]

Monday 5/8/2017 Accessory EMOM for 10 Minutes [odd] :30s Toes-to-bar [even] :30s Plank hold Metcon 5 Rounds for reps with one minute on each station Row for Calories Double Unders Two Arm Dumbbell Hang Squat Cleans 50/35lb Rest Strength Every 90s for as long as possible 20 double unders then 1 Squat clean working up to a […]

Monday 5/1/2017 Strength Front Squat 2RM Metcon AMRAP in 7 minutes 10 Deadlift 205/145lb 20 Air Squats Gymnastics For time 100 Pull-ups Skill EMOM for as long as possible 1 Squat Snatch starting at 60% and working up to a max for the day Accessory  Row 2K then 5 rounds of 30s on 30s off […]