9-9-2020

EMOM 10
10 Push ups
6 Kipping pull ups

Metcon
3-6-9-12-15-12-9-6-3 Reps each of:
power clean(135/95 lb)
Burpees
toes to bar/sit ups
bike or rower cals

Question of the day: What is your theme song?

TC:20 minutes

9-8-2020

EMOM- 8 minutes

Power snatch+ Hang power snatch

*build up every two rounds

Metcon

12 Minute amrap

8 Push Jerks 115/85

10 box jumps 24/20

12/10 cal row

Question of the day: What is the best advice you have ever received from some one?

9-7-2020

22 Minute amrap

22 Alternating Dumbbell Snatch (50/35)
4 Single Dumbbell Man Makers (50/35)
20 Burpees
20 Single Dumbbell Front Squats (50/35)

Question of the day: What are your plans for labor day?

9-4-2020

E2MOM

4×3 Sumo deadlift- 5-10 heavier then last week

4×10 Z press

Metcon

4 x 3 minute rounds

20 push ups

20 sit ups

10 box jump overs 24/20

max cal row or bike

Question of the day: If you could have dinner with anyone from history who would it be?

9-3-2020

E2MOM

4×8 bent over row- heavier then last week

4×6 pull ups

Metcon

4 rounds

12 hang power clean 75/55

9 thrusters 75/55

6 power snatches 75/55

Question of the day: What is your favorite smell?

9-2-20202

E2MOM

4×12 reverse lunge 60% of squat 

4x 16 russian twist 

4 rounds 

5 devil press 40/25

40 double unders 

5 cluster 40/25

40 double unders 

15 minute cap

Question of the day: Where is the coolest place you traveled to?

9-1-2020

snatch E90EMOM
3 position snatch build up each set.

6 min amrap
“3-6-9-12-15-18-21

Assault Bike

T2B

Rest 3 mins

6 MIN AMRAP

3-6-9-12-15-18-21

DB Alternating Snatches 50/35

200 meter run

Question of the day: If you could meet any fictional character who would it be?

8-31-2020

Press E2MOM
4×3 Push press 75-80%
4×12 push ups

6 rounds for time
12/10 cal row
6 burpees over the bar
3 squat cleans 135/95

*rest 2 minutes after round 3

Time cap 15 minutes

Question of the day: What is your best trait?

8-29-2020

20 Minute amrap

10 cal row

Db clean left

2 Db clean right

200 meter run

up by two each round

Question of the day: If you could only eat one food for the rest of your life, what would it be?