Month: November 2015

Queen of Battle

View Public Whiteboard Weightlifting Push Jerk (5×5) @75% Metcon 3 Rounds, w/ a partner: 60 Wallballs 20/14 40 Cal on AAB or Rower 20 Ring Dips 1 person works at a time

In the zone!

View Public Whiteboard Weightlifting Push Jerk (5×5) @70% Metcon AMRAP 30 Minutes with a partner: 20 Shoulder to OH 115/75 20 KB Swings 53/35lbs 20 Cal on AAB or Rower

King of Battle

View Public Whiteboard Weightlifting Snatch Complex (5×2) Squat Snatch+Overhead Squat+Hang Squat Snatch+Overhead Squat @80-90% Metcon 3 Rounds: 21 Burpees to 6″ Target 21 Sit Ups

Airborne Infantry!

View Public Whiteboard Weightlifting Power Clean (5×5) @65% Drop and Reset for each rep. Metcon AMRAP 12 Minutes: 8 Squat Cleans 135/95 10 Box Jumps 24/20 12 Pull Ups

Screaming Eagles

View Public Whiteboard Weightlifting Back Squat (5×5) @90% Metcon 4 Rounds 2 Mins on 1 Min off: 25 Wallballs 20/14 max HSPU reps in remaining time

Dieu at Moi!

View Public Whiteboard Weightlifting Power Snatch (5×5) @65% Drop and Reset after each rep. Metcon For Time: 60 Cal Row 3 Rope Climbs 45 GHD Sit Ups 3 Rope Climbs 30 OHS 95/65 3 Rope Climbs

Live Fire!

View Public Whiteboard Weightlifting EMOM 8 minutes: 3 Squat Clean Thrusters @70% Metcon AMRAP 12 Minutes: Run 200m 20 Box Jump Overs 24/20 20 Push Ups

Shoulder rejuvenation

View Public Whiteboard BulletProof Shoulder: 15 Side Plank Reverse Fly Modified Pushup Y hold 15 sec x 3 15 Scap Pushups 4×5 T’s 4×5 W’s 20 Cuff Isolation, 5#/2.5# Metcon 6x400m Run 60s Rest

Army of One

View Public Whiteboard Weightlifting Push Jerk (5×5) @65% Metcon 5 Rounds: 15 CTB Pull Ups 15 Shoulder to OH 115/75

Don’t tread on me

View Public Whiteboard Weightlifting Clean Complex (5×2) Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk @80-90% drop and reset between complex. Metcon Partner AMRAP 10 Minutes: DB Snatch 75/55 Does not have to be squat or alternating, this is to be done with a partner switching every 10

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