Monthly Archives: April 2015

Strength Segment Snatch (knee) + OHS – (1+1)RM, 95% x (1+1), 90% x (1+1) Segment Clean (knee) + Jerk Drive + Jerk – (1+#+1)RM, 95% x (1+3+1), 90% x (1+3+1) Front Squat – 3RM, 95% x 3, 90% x 3 … Continue reading

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Metcon 4-30-15

Strength Bench Press Metcon 50 Wall Balls 25 Deadlifts 50 Wall Balls

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Metcon 4-30-15

Strength Clean High Pull – Power Clean + Hang Clean (knee) – (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1) Halting Clean Deadlift (upper thigh) – 5RM; 95% x 5, 90% x 5 Clean Long Pull – 3 x 5 Good … Continue reading

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Metcon 4-29-15

Strength Snatch Push-Press + Overhead Squat – (5+1)RM; 95% x (5 + 1), 90% x (5 + 1) Pause Back Squat – 5RM; 95% x 5, 90% x 5 – The pause back squat can serve a few purposes. First, it … Continue reading

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Metcon 4-28-15

Metcon For Time: 30 Burpees 30 Box Jumps 30 Thrusters 30 Sit-ups 30 Cleans 30 Slam Balls Strength Push Press

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Metcon 4-28-15

Strength Snatch High-Pull + Power Snatch + Hang Snatch (knee) – (1+1+1)RM, 95% x (1+1+1), 90% x (1+1+1+) Halting Snatch Deadlift (upper thigh) – 5RM, 95% x 5, 90% x 5 – This is primarily a tool to strengthen an … Continue reading

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Metcon 4-27-15

Hi members we are going to change things up for the next 12 weeks we are going to be working more on the Oly lifts.  Keep in mind that this is just a short 12 weeks of your life.  We … Continue reading

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Metcon 4-25-15

Strength 15 minutes to make up any missed lift Metcon 150 Double Unders 100 Wall Balls 20/14 75 Back Extensions 50 Push-ups 50 Burpees 500m Row

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Metcon 4-24-15

Warm-up/Skills 8 x 3 Strict Ring Dips 8 x 3 Bent over Row with heavy weight and good form! Strength 20 minutes to find 1 rep max Bench Press or Front Squat Metcon 10 Rounds 1 Rope Climb 200m Sprint

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Metcon 4-23-15

Strength 20 minutes to find 1 rep max Deadlift Metcon 10 Rounds 250 m Row 12 Wall Balls

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