Friday, August 17th, 2018

Strength

A) Seated Double KB Strict Press
4x8
rest 1 min before A2

A2) Single Arm DB/KB Row
4x10-12
rest 1-2min before A1

Metcon

14-12-10-8-6
Clean and Jerk (135/95)
Chest 2 Bar
Pistols

Derrick Rousseau
Saturday, August 9th, 2018

Metcon

Teams of 2
200 Double Unders
50 Toes to Bar
40 Overhead Squats  (135/95)
30 Hang Power Snatch
150 Double Unders
40 Toes to Bar
30 Overhead Squats
20 Hang Power Snatch
100 Double Unders
30 Toes to Bar
20 Overhead Squats
10 Hang Power Snatch

Derrick Rousseau
Friday, August 3rd, 2018

Strength

Build to Heavy Snatch

Metcon

50 Power Snatch (75/55)
50 Burpee to Target
50 Wall Balls

*Starting with and E2MOM, 35 Double Unders*

Susie Prieto
Wednesday, August 1st, 2018

Strength

A1) Push Press
4x6

rest 1 min before A2

A2)Single Arm Row
4x8

rest 2min before A1

Metcon

3x5min AMRAP
3 Hang Power Clean (165/115)
6 HSPU
9 Air Squat
Rest 1 min between AMRAP's
Rx+ (185/135), Strict HSPU

Susie Prieto
Tuesday, July 31st, 2018

Metcon

Every 3min for 36min

A) 3 Rounds
8 DB Snatch (50/35)
8 Wall Ball

B) 2 Rounds
10 Burpee Box Jump Over
10 Toes 2 Bar

C) 1 Round
12 Double KB Deadlift (53/35)
12 Double KB Front Squat
12 Double KB Shoulder To Overhead
12 Double KB Front Rack Lunge

D) Rest

Derrick Rousseau