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Life changing fitness

February 1, 2019

1/31/2019

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​OPEN 16.5
 
·       21-18-15-12-9-6-3 Reps For Time
·       Thrusters (95/65 lb)
·       Bar-Facing Burpees

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January 31, 2019

1/30/2019

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Gymnastic

12:00 Muscle Up work
 
 Metcon:

                  12:00 AMRAP 
1 Muscle Up
3 Double DB Box Step Overs (50/35)
4 HSPU
2 Muscle Up
6 Double DB Box Step Overs (50/35)
8 HSPU
3 Muscle Up
9 Double DB Box Step Overs (50/35)
12 HSPU
4 Muscle Up
12 Double DB Box Step Overs (50/35)
16 HSPU
5 Muscle Up
15 Double DB Box Step Overs (50/35)
20 HSPU
 
 

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January 30, 2019

1/29/2019

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Metcon:

​100 Double Unders
75 Cal Row
50 Sit Ups
25 Pistols
10 Box Jumps (40/32)
25 Pistols
50 Sit Ups
75 Cal Row
100 Double Unders

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January 29, 2019

1/28/2019

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OLY

 20:00 E2MOM
Hang Squat Clean + Full Squat Clean & Jerk

Metcon

 21-15-9
Cal Row
Cal AB
 (In between in each round 5 DBALL over shoulder 150/100)
 

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January 28, 2019

1/27/2019

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​Metcon 1:
9:00 AMRAP
1 Length Sled Push (315/205)
3 Deadlift (405/255)
2 – 6
3 – 9
 
Rest 9:00 
 
Metcon 2:
9:00 AMRAP
2 Strict Pull Up (65/40)
3 Bench Press (255/155)
4 – 6
6 – 9

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January 25, 2019

1/24/2019

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​WOD #1 
10:00 AMRAP
50 Double Unders
20 Pistols
10 Box jumps (36/30)
5 Muscle Ups
 
WOD #4 
John Wick

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January 24, 2019

1/23/2019

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​30:00 E3MOM
 
10 Rounds
12/9 Cal AB

10 Burpees

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January 23, 2019

1/22/2019

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Gymnastic

12:00 Hand Stand Walk Work
 
12:00 E2MOM
Single arm Pull Up work
 
 Metcon:

10:00 AMRAP
5 Strict HSPU
5 Strict Pull ups (25/10)
 
 

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January 22, 2019

1/21/2019

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15:00 EMOM 
​
Deadlift 
Clean
Bench
(80% of Max on each)

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January 21, 2019

1/20/2019

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​OLY

 20:00 E2MOM
Snatch Balance + 
Snatch grip Split Jerk

Metcon:

 40 Cal AB
40 Double KB Snatch (55/35)
40 Cal Row
 
(8:00 CAP)

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