073114

Awesome work tonight guys!

Strength

Deadlift

1×10@60%
1×8@65%
3×6@70%
3×4@75%

MetCon

Rx

10 ground to OH 115/85
15 burpees
20 T2b
14 min AMRAP

Scaled

10 plate to OH
15 burpees
20 K2E
14 min AMRAP

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073014

Strength

Snatch

10 min to worn up to 60% of max, followed by a 10 min emom of 2 snatches emom at 60-65%

MetCon

400 m run
3 bear complexes 135/95
4 rounds

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072814

Strength

Back squat
1×10@60%
1×7@70%
1×5@75%
1×4@80%
1×3@85%
1×2@90%
2×2@95%

MetCon

Rx
15 kb thrusters. 53/35
50 double unders
4 rounds

Scaled
15 Plate thrusters 25/45
75 single unders
4 rounds

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072514

Strength

Front squat

1×10@60%
1×8@65%
2×5@70%
7 min emom at 75% for three reps!

MetCon

12 burpees
24 pistols or air squats
12 burpees
24 sit-ups
3 rounds for time

20140725-221450-80090648.jpg

072414

Strength

Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
1×3@83%
1×3@86%

MetCon

“Frantasy”
21-15-9
Thrusters 95/65
Pull-ups
15-12-9
Thrusters 115/75
C2b pull-ups
12-9-6
Thrusters 135/95
Bar muscle ups

*** note if this is too much simply do “Fran”. ;-)

20140724-213613-77773364.jpg

20140724-213614-77774298.jpg

072314

Strength

Cluster

20 min to establish a heavy rep

MetCon

Annie
50-40-30-20-10
Double unders
Sit-ups

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072214

Strength

Back squat
1×10@60%
1×8@65%
1×6@70%
30 reps at 75% do this in as few of sets as possible!

MetCon

20 Russian kb swings 54/35
20 Russian twists
20 box jumps 24/20
4 rounds

20140722-215836-79116084.jpg

072114

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×2@80%

MetCon

Rx
7 front squats 155/115
14 pull-ups
21 sit-ups
4 rounds

Scaled
7 goblet squats
14 ring rows
21 sit-ups
4 rounds

20140721-225015-82215287.jpg

071814

Two posts in one! Forgot to post Fridays!

FRIDAY
Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@80%
1×2@90%
5×2@95%

MetCon

5 rounds
30 double unders/60 singles
10 v-ups
6 minute TC

Then

5 rounds
5 t2b/k2e
10 push-ups
6 minute TC

If you beat the 6 min TC you rest for the remainder if the time.

SATURDAY

Strength

OH squat
20 min to establish a heavy weight.

MetCon

“Bradley”
100 m sprint
10 pull-ups/ring rows
100 m sprint
10 burpees

10 rounds

***scaled does 5 rounds and ring rows

20140719-203147-73907136.jpg

071714

Strength
Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@80%

MetCon

Rx
4 MU’s/c2b
8 pistols
16 HSPU’s
20 burpees
3 rounds

Scaled
8 ring rows
16 air squats
16 push-ups
20 burpees
3 rounds

20140717-220650-79610780.jpg

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