March 19, 2018

A)

Bench Press

3x5

3x3

3x1

*Choose weight

[25 min cap]

B)

AMRAP in 5:

3 D-Ball cleans 150/100#

20m D-Ball front carry 150/100#

*10m out, 10m back

**Every 10m is a rep

February 15, 2018

Metcon:

Every 6 minutes for 5 rounds:

250/200m Row

15 Bench press 62.5/42.5

10 D-Ball cleans 150/100#

*Score is your slowest round.

Conditioning:

5 Rounds for time:

100’ Farmers carry AHAP

5 Front squats @BW

Competition:

Weightlifting:

8 x 50’ Sled push

*Building across

*As heavy as you can possibly go without stopping, rest as needed

6 x 50’ Sled push 2010

*As fast as possible

*Go every :45

February 1, 2018

Strength:

Find a 2 RM Bench press

[15 min cap]

Metcon:

AMRAP in 15:

5 Pull-ups

10 D-Ball cleans 100/65#

5 Strict handstand push-ups

10 D-Ball front squats 100/65#

Conditioning:

“Death by rower”

EMOM until failure:

1st - 10 Cal

2nd - 11 Cal

3rd - 12 Cal

Etc…

*Must reset rower each minute

Competition:

Gymnastics:

4x20 Lateral box step ups (R/L)

*Choose a height that maxes out your hip flexion

Weightlifting:

4 Rounds for quality:

15 Upright row

15 Bent over row

15 BTN Press

*Pick weights you can do unbroken

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