Clean and Jerks, Snatches, Lunges

April 1st Workout of the day   Strength Work up to a Heavy Clean and Jerk Work up to a Heavy Snatch Metcon 400 Meter walking Lunge for time post time completed rest 5 minutes, then For time: 55 handstand push-ups 55-calorie row 55 wall-ball shots 55...

Back Squats, Thrusters, Chipper

March 30th Workout of the day: Strength A) Back Squat 5-5-5 + (65%75%85%) B) 6 Minutes to a Power Clean + Thruster  Metcon For time: – 25 Wall Ball 20/14 – 25 Air Squat – 25 Hand-release push-ups – 25 Double Unders OR 50 Single Unders...

Back Squats, Thrusters, Chipper

March 30th Workout of the day: Strength A) Back Squat 5-5-5 + (65%75%85%) B) 6 Minutes to a Power Clean + Thruster  Metcon For time: – 25 Wall Ball 20/14 – 25 Air Squat – 25 Hand-release push-ups – 25 Double Unders OR 50 Single Unders...

Deadlifts, Presses, Burpees

March 29th Workout of the day:  Strength Deadlift or Clean Pull 5-5-5 + (65%,75%,85%)  Press 5-5-5 + (65%,75%,85%) Metcon 12, 9, 6, 3 for time With an running 8 minute clock … – Sumo Deadlift high pull 115/75 pounds or 85/53 – Hang Power...

Squats, Toe to bars, Swings

March 28th Workout of the day: Strength  Front Squat 5-5-5 + (65%75%85%) use your new training max from last week Olympic Lifting 1 Muscle Snatch +1 Hang power snatch + 1 Ohs +  1 touch and go Snatch full x 7 sets Metcon then… Complete as many rounds...