5.22.18

STRENGTH: Back Squat Warmup Sets: 10 reps @ 30% 8 reps @ 50% 6 reps @ 60% * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 85% * Set 3 – 2 reps @ 90% * Sets 4-8 – 2 reps @ 90-95% Rest 90″” between sets METCON: 3 Rounds: 40 Wall Ball Shots (30/20 lbs) 30...

5.18.18

STRENGTH: Spend 12-15 min. building to 85-90% of your 1-RM Clean, and then… Every 2 minutes, for 16 minutes (8 sets): Clean + 3 Front Squats @ 80-85% of your 1-RM Clean METCON: Every 5 minutes, for 20 minutes (4 sets): 20/15 Calorie Row 10 Box Facing Burpee Box Jump...

5.16.18

STRENGTH: Strict Overhead Press Set 1: 5 reps @ 60% of 1-RM Set 2: 3 reps @ 75% Set 3: 1 rep @ 80-85% Set 4: 7 reps @ 65-70% Set 5: 7 reps @ 65-70% Set 6: 7 reps @ 65-70% Set 7: 7 reps @ 65-70% Rest exactly 60 sec. between sets METCON: Every 3 minutes, for 36 minutes...

5.15.18

STRENGTH: Back Squat EMOM for 16 minutes: 2 Back Squat @ 80-85% METCON: AMRAP in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict...

5.14.18

STRENGTH: Split Jerk EMOM for 15 minutes : 1 rep @ 90%-95% (pause for 1-2 seconds in the receiving position) Goal of this session is fine-tuning technique. METCON: Four sets for max reps/calories: 60 Seconds of Rowing 60 Seconds of Muscle-Ups 60 Seconds of Wall Ball...