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Tuesday 4/30/19

4/30/2019

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​STRENGTH
   DEADLIFT 5 X 5 @ 80%

METCON 
   
NICOLE
AMRAP 20 Minutes:
400 meter run
Max reps Pull-ups

Note number of pull-ups completed each round.
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monday 4/29/19

4/29/2019

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​STRENGTH
   OH SQUAT 5 X 5 : 80%

METCON
   5 Power Cleans (185/135)
   4 Front Squats (185/135)
   3 Push/Split Jerks (185/135)
15 MINUTE AMRAP
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Friday 4/26/19

4/26/2019

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STRENGTH
   BENCH PRESS  5, 5, 3, 3, 3

METCON
   15/12 Calorie R-O-W
   Run 
8 Down & Backs
   50 D/U's
   15 Burpees

20 MINUTE AMRAP
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Thursday 4/25/19

4/25/2019

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​Warm Up WOD
    Wall Balls (20/14)
    V Ups
21 -15 - 9

STRENGTH
   PUSH PRESS 5, 5, 3, 3, 3

METCON - Fran
   Thrusters (95#/65#)
   Pullups
21-15-9

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wednesday 4/24/19

4/24/2019

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STRENGTH
   DEADLIFT 5, 5, 3, 3, 3

METCON
   15 Box Jump Overs (24/20)
   15 KB Swings (70/53)
   30 D/U's 
11 MINUTE AMRAP
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Tuesday 4/23/19

4/23/2019

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STRENGTH
    BACK SQUAT 5, 5, 3, 3, 3

METCON
   Power Snatches (135/95)
   BF Burpees
21 - 15 - 9
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monday 4/22/19

4/22/2019

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STRENGTH
   SQUAT CLEAN 5, 5, 3, 3, 3

METCON
   10 C2B Pull Ups 
   10 Squats
   10 T2B
   10 H/R Push Ups
5 ROUNDS FOR TIME
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friday 4/19/19

4/19/2019

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STRENGTH
  Thrusters  7, 7, 5, 5, 3

METCON
Snatch Power Cycle
   5 Snatch Grip Deadlifts (95/65)
   5 Hang Power Snatches (95/65)
   5 OH Squats (95/65)
   5 Snatch Grip Push Press (95/65)
   5 Power Snatches (95/65)
16 MInute AMRAP (w/ a 30 second rest between rounds)
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thursday 4/18/19

4/18/2019

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STRENGTH
   DEADLIFT
1 X 5 : 70-75%
1 X 5 : 70-75%
1 X 5 : 70-75%
1 X 3 : 75-80%
1 X 3 : 75-80%

   METCON
Burpees
Pull Ups
21-15-9
   FOR TIME

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Wednesday 4/17/19

4/17/2019

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STRENGTH
BACK SQUATS
   1 X 10 : 65%
   1 X 7 : 70%
   1 X 5 : 80%
   1 X 5 : 80-85%
   1 X 3 : 85-90%

METCON
   20 D/U's (40 S/U's)
   15 Box Jumps (30/24)
   10 Push Press (115/75)
5 ROUNDS FOR TIME
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US