4/2/18

Strength

3x

A1) 12 Crossack squat (kb in goblet, 6/6) 3.1.x.1

A2) 12 Single leg dead lift (kb in hand of non working leg, 6/6) 3.1.x.2

A3) 20 Russian twist

Metcon

For time

5 dead lift 185/130

20 sit up

10 dead lift

20 sit up

15 dead lift

20 sit up

10 dead lift

20 sit up

5 dead lift

 

3/29/18

Stength

4x

A1) 8 DB bench press 3.1.x.2

A2) 8 Bent over row 2.1.x.2

Metcon

AMRAPx9

3 Strict Handstand Push up

3 Hang Power Clean 135/95

6 Strict Handstand Push up

3 Hang Power Clean 

9 Strict Handstand Push ups

3 Hang Power Clean

12 Strict Handstand Push ups

6 Hang Power Clean 

15 Strict Handstand Push up

6 Hang Power Clean 

18 Strict Handstand Push-up

6 Hang Power Clean 

21 Strict Handstand Push ups

9 Hang Power Clean 

Etc..

3/26/18

Metcon

18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.