Training: 08.19.16

Today’s Training: Strength:  87% DL 3×3  Metcon:  21-15-9: cal row, C2B, DL: 275/185 CS: 225/155 L3: 205/135 L2 with pullups: 185/125 L1: with pullups 155/105

Training: 8.18.16

Today’s Training: Strength:  class: 8 singles good tech SS Metcon: 4 rounds: 10 burpee over bar, 8 PS 175/115, 16 pistols then 2 rounds: 20 hspu, 40 KBS 70/53 CS: 135/95 with 53/35 L3: 135/85 same L2: 115/75 same L1: 95/65 with 35/26 and pushups                               …

Training: 08.17.16

Today’s Training: Strength:  RJ 80%x5 75%x5 70%x5 Metcon:  1 mile run, 25 SB stepups, 30 1 arm KB press, 25 SB stepups, 30 OH lunges with SB

Training: 08.16.16

Today’s Training: Strength:  class: 8 good reps of CJ Metcon: AMRAP 14min: CRX: 50 DU, 20 T2B, 10 jerks at 185/125 CS: 155/105 L3: 135/85 L2: 115/75 L1: 95/65  

Training: 08.15.16

Today’s Training: Strength:  BS 90%x5 81%x5 72%x5 Metcon: Thrusters: CRX: 5x 205/145, 10x 185/125, 15x 155/105, 20x 135/95 CS: 165/115, 135/95, 115/75, 95/65 L3: 135/95, 115/75, 95/65, 85/55 L2 less start and L1 too: ***if shoulders sore only do FS

Training: 08.06.16

Today’s Training: Skill:  max bxj height Metcon: “BAZ” AMRAP 30: 30 DU, 8 SC 155/110, 11 HR pushups ** alter weights accordingly

Training: 08.04.16

Today’s Training: Skill:  KB work OH work with it Metcon: 5 Rounds: 21 PS 75/55, 15 OHS, 9 burpee L2/L1: 65/45 with 3 rounds

Training: 08.03.16

Today’s Training: Strength:  HS rack thruster after the events Metcon: 4 stations one shot at each: sled pull for time (will be up and back 45# for guys 25# for ladies) 90 sec Dball clean then over shoulder for max reps (100# for everyone) body drag 100 ft 500 m row for time (gift cards for fastest sled, then male …

Training: 08.02.16

Today’s Training: Skill:  hs walk/ pushup work/ hs hold or planks Metcon: AMPD: 75 hspu EMOM 3 WB then 75 WB EMOM 3 hspu (2″def) CS no def L3 no def L2 and L1: 50 of movement with still 3’s at EMOM

Training: 8.1.16

Today’s Training: **deload week before next part of the cycle** skill:  banded clean work to get speed under the bar Metcon: 3 rounds: 12 cal bike or 15 cal row, 9 burpee over bx, 6 hang PC, 3 MU  L3: 135/95 L2: 115/75 L1: 95/65 **if not doing MU then do 6 dips   **AMPD right after: 21-15-9: Goblet squat …