Wednesday, 31 May 17

Warm Up (15 mins) Metcon (27 mins) Part #1 – In a 10:00 Window: Row 1200 meters In Time Remaining, Max Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Row 800 Meters In Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In a 4:00 Window: Row 400 Meters In Time Remaining, Max Thrusters (95/65)

Tuesday, 30 May 17

Warm Up: 10-15 Minutes Foam Roll! Metcon: 6 RFT 12 HSPU 9 Burpees 6 Deadlifts 225/155

Friday, 26 May 17

Warm Up: 15 Minutes Metcon: 4 RFT 8 Bar Facing Burpees 4 Curtis P's 400 Run

Thursday, 25 May 17

Warm Up: 10-15 Minutes Metcon: For Time 3 Rounds of Cindy, 15 Power Snatch 95/65 2 Rounds of Cindy, 12 Power Snatch 115/75 1 Rounds of Cindy, 9 Power Snatch 135/85 *1 Round of Cindy is: 5 Pull Ups, 10 Push Ups, 15 Air Squats

Wednesday, 24 May 17

Warm Up: 10-15 Minutes Metcon: 3 RFT 500 Meter Row 12 Deadlifts (225/155) 12 Burpee Box Jumps (24/20)

Tuesday, 23 May 17

Warm Up: 10 Minutes Strength: 25 Minutes 5 x 5 Bench Press at 80% Metcon: AMRAP x 12 8 Turkish Get Ups 35/25 12 Pull Ups 16 Wall Balls 20/14

Monday, 22 May 17

Warm Up: 10-15 Minutes Metcon: 3RFT 10 Power Cleans 135/95 10 Front Squats 10 Push Jerks 50 Double Unders

Friday, 19 May 17

Warm Up: 10-15 Minutes Metcon: 3 x AMRAP x 3 1. AMRAP 9 Deadlifts 275/195 9 Chest to Bar -Rest 3 Minutes- 2. AMRAP 7 Deadlifts 295/205 7 Chest to Bar -Rest 3 Minutes- 3. AMRAP 5 Deadlifts 315/220 5 Chest to Bar

Thursday, 18 May 17

Warm Up: 10-15 Minutes Metcon: For Time 20-18-16-14-12-10-8-6-4-2 Kettlebell Swings 44/35 Air Squats 5 Ring Dips each round

Wednesday, 17 May 17

1) Warm Up: 10-15 Minutes 2) Buy In: 10 Minute Cap 100 Abmat Sit Ups *to be timed separately from Metcon 3) Metcon: AMRAP x 20 200m Run 8 Power Snatches 95/65 12 Bar Over Burpees 36 Double Unders (3:1)

Tuesday, 16 May 17

Warm Up - 10 Minutes Metcon - Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball 20/14 Sumo Deadlift High Pull 75/55 Box Jump 20 in Push Press 75/55 Row (calories) Rest 1 min

Friday, 12 May 17

Warm Up - 10-15 Minutes Metcon - 2017 Regional Event 1 For time, wearing a weight vest: 1200m Run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats

Thursday, 11 May 17

Warm Up - 10 Minutes Metcon - EMOM x 20 1st Minute - 5 Deadlifts 275/195 2nd Minute - 15 Wallballs 20/14 Midline - 15 Minutes 3 Giant Sets 10 GHD Sit Ups 10 Supermans with Hold 20 Second Hollow Hold 15 Banded Good Mornings (Purple/Black)

Wednesday, 10 May 17

Warm Up - 10 Minutes Strength - 15 Minutes 4 x 4 Push Press @ 70% Metcon - Helen (25 Minute Cap) 3RFT 400m Run 21 KBS 12 Pull Ups

Tuesday, 9 May 17

Warm Up - 10 Minutes Conditioning - Sprints 6 x 100m *equal rest as work Metcon - 15 Minute Cap 8 Thrusters 95/65 7 Toes-to-Bar 6 Bar Over Burpees 6 Thrusters 115/85 5 Toes-to-Bar 4 Bar Over Burpees 4 Thrusters 135/95 3 Toes-to-Bar 2 Bar Over Burpees

Monday, 8 May 17

The Other Total 1RM Clean 1RM Bench Press 1RM Overhead Squat *you will have roughly 20 minutes for each lift

Wednesday, 3 May 17

Warm Up - 10 Minutes Metcon - For Time 25 Cal Row 50 Sumo Deadlift High-Pulls 95/65 25 Cal Row 50 Overhead Squats 115/75 25 Cal Row 50 Bar Over Burpees

Tuesday, 2 May 17

Warm Up (10 mins) Strength: 1RM Front Squat (25 mins) Metcon: EMOM x 12 1st minute: 1 Squat Clean, 1 Hang Squat Clean, 1 Push Jerk 155/105 2nd minute: Max Rep Double UNDERS

Monday, 1 May 17

Lindsey's Birthday Bell WOD Warm Up - 10 Minutes Metcon - For Time (30 Minute Cap) 27 Kettlebell Swings 53/35 RX+ 70/44 27 Goblet Squats 27 Push Press 27 KB Sumo Deadlift High Pull 400m Run 27 KB Sumo Deadlift High Pull 27 Push Press 27 Goblet Squats 27 Kettlebell Swings

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