Tuesday, May 21st, 2019

5 Rounds:

10/8 Cal Bike
8 T2B
8 Hang Power Clean and Jerk (95/65)
8 Hand Release Push Up
8 Thrusters
100/80m Run

Rest 2 minute between rounds

Rx+: Handstand Push Up

Susie Prieto
Monday, May 20th, 2019

STRENGTH

Front Squat
Find 3 rep max

METCON

For Time:
100 Wall Balls (20/14)

*Every minute on the minute perform 8 KBS (53/35)
The workout begins with the KBS.

8 minute time cap
RX+: (70/53)

Susie Prieto
Saturday, May 18th, 2019

Metcon

Teams of 2
For Time
30 Synchro Power Snatch (75/55)
20 Synchro Burpee OTB
20 Synchro Thrusters
20 C2B
25 Synchro Power Snatch
15 Synchro Burpee OTB
20 Synchro Thrusters
20 C2B
20 Synchro Power Snatch
10 Synchro Burpee OTB
20 Synchro Thrusters
20 C2B

Derrick Rousseau
Friday, May 17th, 2019

Strength

8min EMOM
Squat Clean

Metcon

Every 2 min until failure
10 T2B
35 Double Unders
1 Squat Clean (115/75)
**Every round, add 2 reps to the squat clean**

Rx+: (155/105)

Derrick Rousseau
Friday, May 10th, 2019

Metcon

For Time
40/30 Cal Bike
6 Power Clean (165/115)
6 Front Squat
6 Shoulder to overhead
80 Double Unders
36 Pull Ups
80 Double Unders
6 Shoulder to overhead
6 Front Squat
6 Power Clean
40/30 Cal Row
Rx+ (225/155) C2B

Derrick Rousseau
Friday, May 3rd, 2019

Strength

Every 2min for 10min
9-7-5-3-1
TnG Power Snatch (ascend in weight each set)

Metcon

3 Rounds
14/10 Cal Ski
14 KB Snatch (53/35)
14 T2B
Rx+ (70/53)

Derrick Rousseau