9-30-2020

Strength:

10 Min emom
Min 1: 5 pull ups
Min 2: 5 dips

Metcon:

5 rounds 2 minutes on
30/25 cal row
max clean and jerks

Question of the day: would you rather fight 100 duck sized horses or 100 horse sized ducks?

9-28-2020

Strength

E2MOM

5×3 DB bench press

5×5 Bent over row

-find a heavy set on the db bench for today.

Metcon

12 minute amrap

15/12 cal bike

20 wall balls

15 toes to bar/ab mat sit ups

Question of the day: Least favorite color?

9-24-2020

Strength

E2MOM

10 push ups

5 ring dips

Metcon

EMOM 16 minutes

Minute 1: 15 box jumps

Minute 2: 18 KB Swings

minute 3: Max cal row

Minute 4: rest 1 minute

Question of the day: What is one skill you would like to get better at in the gym?

9-23-2020

Strength:

Barbell warm up with clean and jerk technique

0-10 amrap

3 Clean-and-Jerks (135/95 lb)

20 Air squats

6 Clean-and-Jerks (135/95 lb)

30 Air squats

9 Clean-and-Jerks (135/95 lb)

40 air squats

12 Clean-and-Jerks (135/95 lb)

50 air sqauts

2 min rest

5 min to find a 1 rm clean and jerk

Question of the day: What is your favorite card game?

9-22-2020

Strength:


E2MOM
4×6 Standing dumbbell strict press
4×6 Db bent over row

20 Min amrap
8 Toes-to-Bars
10 DB hang power C&J 50/35
14/12 calorie Row

Question of the day: What is your favorite fast food restaurant?

9-19-2020

In a group of 3:

1000 meter run as a team

10 rounds of

3 deadlifts 135/95

3 hang clean and jerks 135/95

3 front squats 135/95

1000 meter run

time cap 40 minutes

Question of the day: What is your pets name?