2/25

Squat
1-1-1-1-1

4 Rounds
1 minute 10ft Wallball (20/14)
1 Minute Hang Power Clean (115/75)
1 Minute Rest

Squat
205-225-245(lil short)-245(pr!)

Metcon: 144rx

1/23

Jerk
3-3-3-3 (add 2.5-5lbs from your last set of triples)

AMRAP 10 Minutes
6 Pistols
6 Pull-ups
6 10ft Wallballs (20/14)

Jerk
95 across – trying to work on form. It’s not going well.

Metcon: 5+4 RX+ (C2B and 16#)

1/14

Squat
3-3-3-3

4 rounds
1 Minute Power Snatch (115/80) *
1 Minute Wallball (20/14 to 10ft)
1 Minute Rest

* Your hands must come off the bar and you must stand all the way up between reps. No touch and go. Press outs and muscle snatches are not Rxd. These should be good, clean reps each time.

Squat

190X5X3

Metcon: 69 rx’d+ (85# power snatch & 16# wall ball)

12/31

Squat
3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
10ft Wallball (20/16)
Hand Release Push-ups

Squat
175-175-175-175

Metcon: 13:40rx

“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.

12/19

Jerk
3-3-3-3 (add 2.5#-5# to your last sets of triples)

Row 1000m
6 Rounds
5 Hang Power Cleans (155/105)
15 10ft Wallballs (20/14)

Jerk
105-115-110-110

Metcon: 15:49rx

12/10

Squat
3-3-3-3

8 Rounds:
30 Seconds KB Swing (53/35)
30 Seconds Rest
30 Seconds Wall Ball (20/14 to 10ft)
30 Seconds Rest

Squat
175-175-195-175

Metcon: no clue. Probably a lot since I am pretty tired. Duhh