6/13/17

Strength

3x

A1) 8 ea Alternating glute bridge floor press 4.1.x.1

A2) 6 strict dip 3.1.x.1

A3) 8 ea dumbbell row 2.1.x.1 (3 point stance)

Metcon

8 min ascending ladder

2 Hang power clean 95/65

4 Push press

4 Burpee

4 Hang power clean

6 Push press

4 Burpee

6 Hang power clean

8 Push press

4 Burpee

8 Hang power clean

10 Push press

4 Burpee

*every round HPC & PP  increase by 2 

5/31/17

Strength

3x -90sec rest

A1) 8 Glute Bridge DB bench press Alternating arms every rep 3.0.x.0 

A2) 8 Supinated grip bent over row 2.1.x.1

A3) 8 Half kneeling med ball side toss

Metcon

AMRAPx12

150m Run

3 front squat

3 push press

*reps ascending by 3 every round (3/3)-(6/6)-(9/9)…