Strength: 5 X 4 Back Squats *You may use racks. You may increase weight or stay the same across those 5 sets. Should be heavy* Metcon: 15-12-9-12-15 Hanstand Push-ups Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
Read MoreMetcon: 5 Rounds 5 Hang Clean and Jerks (123/185) 50 Double-Unders 100m Farmers Carry (35's/55's) *20 minute cut-off*...
Read MoreStrength: EMOTM X 6 minutes, AMRAP the 7th 4 Hang Squat Snatch Metcon: 4 Rounds 9 Deadlifts (183/275) 20 Pull-ups *10 minute cut-off*...
Read MoreHappy Hallowod! AMRAP X 18 minutes 10 Burpees 31 Overhead Lunges (25/45) 15 One Arm-Alternating DB Snatch (45/70) *At least 5 Rounds to Rx*...
Read MoreStrength: EMOTM X 8 minutes 6 Front Squats *work up to a heavy weight you can maintain for all 8 minutes. You may use racks* Metcon: AMRAP X 12 minutes 8 Shoulder 2 Overhead (113/155) 20 Toes 2 Bar *6 Rounds to Rx*...
Read MoreMetcon: AMRAP X 25 minutes 20 Hang Snatch (63/95) 15 Push-ups 10 Dumbbell Step-ups (30's/45's @ 20/24) *@ least 5 rounds to Rx*...
Read MoreStrength: 5 X 3 Power Cleans *5 sets of 3 heavy power cleans. These do not have to be unbroken but I don't want any rest in between the 3 cleans, rest between sets* Metcon: 9 Minute Ladder 1 Burpee 2 Dumbbell Snatch (55/70) 3 Overhead Squats (93/135) *Through 18 Overhead Squats to Rx* Make...
Read MoreMetcon: 5 Rounds 10 Thrusters (83/125) 10 Chest 2 Bar Pull-ups 50 Double-Unders *25 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odds- 5 Deadlifts Evens- 8 Burpee Box Jump Overs Metcon: 30-20-10 Kettlebell Swings (35/55) Air Squats Shoulder to Overhead (63/95) *10 minute cut-off*...
Read MoreKelly will be running a 9, 10, 11 Saturday, I will be in Chicago for my level 2 training course. I will see you all Monday. Oh and also, next Sunday I will be starting a shoulder mobility program, I know I talked to a...
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