Friday, March 20, 2015

2/27/15

10 Min Cap

5 Ground to over head 135
5 Ground to over  head 155
adding 20 pounds till failure

2/26/15

Strength

Over Head Squats
5x5

Metcon:
21,15,9
Wall Balls & Pull Ups

2/25/15

5 Rds. For Time
200 Meter Run
11 Thrusters
200 Meter Run
11 Push Press
200 Meter Run
11 Reverse Floor press

2/24/15

2 Min. AMRAP
Max. Pull Ups

Strength

5,5,5, 4,4,3,3,2,1

2/23/15

Metcon;

EMOM 15
 1 Min. Push Press
2 Min. 20 KB Swings
3 Min. 40 D.U.

Monday, March 2, 2015

2/21/15

Strength:
15 Min. 1 rep Thruster Max.

Metcon:
15 AMRAP
3 Burpees
7 Push ups
10 Squats

Top of Every Min. 3 Thrusters 135/95

Thursday, February 26, 2015

2/20/15

Metcon
Mins. 1-5 9 Push Press 95/65
Mins. 6-10 7 Front squats 95/65
Mins. 11-15 5 Thrusters 115/85