Saturday April 20th, 2019

TEAM METCON: 35:00 AMRAP 250m row 15 hang power snatches 75/55 45 double unders 15 pull-ups  15 burpees 1:00 rest *waterfall style*  one person goes, then the next cannot start next movement until partner has finished it both partners do the same amount of work

Friday April 19th, 2019

STRENGTH:

16:00

6 x 2 

deadlifts

(building)

METCON:

5 rounds

15 bike calories (sprint)

25m sled sprint (light weight)

:90 rest

if nice out, sub bike for 200m sprint

Thursday April 18th, 2019

OPEN GYM 3:30PM-7:00PM

BARBELL CLUB 5:30PM-6:30PM

FREE INTRO CLASS 5:45PM-6:45PM

Wednesday April 17th, 2019

METCON:

“CHRIS KYLE”

3 rounds for time

40 kettlebell swings 53/35

40 box jumps 24/20

40 thrusters 65/45

40 elevated pushups 24/20

ACCESSORY:

2-3 sets NFT

:30 hang from rig

20y bear crawl

10 v-ups

(OPTIONAL)

Tuesday April 16th, 2019

STRENGTH:

18:00

7 x 3 @80%

bench press

(all sets at the same weight)

METCON:

3 rounds

15 calorie row

25m oh walking lunges 45/25 (bumper plates)

15 handstand pushups

25m oh walking lunges 45/25

Monday April 15th, 2019

STRENGTH:

15:00

6 x 2

front squat w/ :02 pause

(build to a heavy double)

METCON:

17:00 AMRAP

400m run

40 double unders

15 toes to bar

Saturday April 13th, 2019

TEAM METCON:

30:00 AMRAP

60 wallballs

10 muscle ups

60 db hang snatches 50/30

10 muscle ups

60 burpees