Tuesday, August 20th, 2019

METCON

4 Rounds

In a 5 minute window, complete:
32/22 Cal Row
8 Power Clean (115/75)
8 Box Jump Over
16/12 Cal Ski
8 Push Jerk
8 T2B
Max Cal Bike in remaining time

*3 minute rest between rounds

RX+: (135/95)

Susie Prieto
Monday, August 19th, 2019

Strength

Back Squat
Find 10 Rep Max

METCON

For Time:
18-15-12-9-6
KBS (53/35)
10-8-6-4-2
Burpee pull up

Rx+: KBS (70/53)
5-4-3-2-1
Burpee Bar Muscle Up

Susie Prieto
Friday, August 16th, 2019

METCON

TnG Power Clean
10-8-6-4-2
*Same weight across all sets, same weight as last week*
(Rest 45 seconds-30 seconds-15 seconds-10 seconds)

21-15-9-6-3

Box Jump over
Cal Row
T2B

Susie Prieto
Wednesday, August 14th, 2019

Strength

10min EMOM
Hang Snatch

METCON

3 Rounds:

20 Air squat
10 Hang Power snatch (95/65)
10 Handstand push ups
20 Air squat
80 Double unders


Rx+ : (115/75)
Strict HSPU

Susie Prieto
Tuesday, August 13th, 2019

METCON

5 Rounds each for time:

400m Run
7 Power Clean (115/75)
5 Front Squat
3 Push Jerk
7 Burpee to Rig
5 Pull ups
3 Chest to Bar


Rest 3 minutes

Rx+ : (155/105)
3 Bar Muscle ups

Susie Prieto
Friday, August 9th, 2019

METCON

8 min EMOM
Snatch + OHS

For time :
21 Pull Ups
15 Burpees over the bar
9 Overhead squats (115/75)

15 Pull Ups
15 Burpees over bar
12 Overhead squats


9 Pull Ups
10 Burpee over bar
15 Overhead squats

Rx+ (155/105)

Susie Prieto
Wednesday, August 7th, 2019

Strength

TnG Power Clean
10-8-6-4-2
* same weight across all sets *
(Rest 60 seconds - 45 seconds - 30 seconds - 15 seconds)

METCON

5 Rounds :
6-12-18-24-30
Wall Ball
12 KB Swings (53/35)
12/9 Ski (bike/row/ski)

Rx+ (70/35)

Susie Prieto
Friday, August 2nd, 2019

Strength

Pull up skill


METCON

4 Rounds:
16 Hang Power clean (75/55)
32 Air Squat
16 Burpee over the bar
12 Thrusters

20min time cap

Rx+ : (95/65)

Susie Prieto
Wednesday, July 31, 2019

Strength

Deadlift
4x6

METCON

12 min AMRAP:

4 Hang Power snatches (115/75)
8 Hand release push ups
8 Front Rack lunges
4 Strict Pull ups


Rx+ : (135/95)
8 Handstand Push up
4 Bar muscle up

Susie Prieto