Cleans, Sumo Deadlift High Pulls, Ring Dips

April 22nd Workout of the day: Strength 9 sets acending to a Full Clean Metcon 7 Rounds for time: 10 Sumo Deadlift High Pull 95/65 pounds  10 Ring Dip  post time completed   

Bench Press, Row, Burpee, Run

April 21st Workout of the day:  Strength A) Bench Press 5-5-5 (50%60%70%) B) Muscle Ups Mechanics  Metcon Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Post time completed...

Back Squats, Pull Ups, Chipper

April 20th Workout of the day:  Olympic Lifting 3 Position Snatch + 1 Snatch Balance (7 Sets) Metcon For Time: 30 Burpees 30 Box Jumps (30/24) 30 Thrusters (115/75) 30 GHD Situps 30 Snatches (115/75) 30 Toes To Bar 30 Burpees post time completed...

Clean Pulls, Jerks, Handstand Push Ups, Wall Balls

April 19th Workout of the day  Clean Pull 5-5-5 (50%,60%,70%) Jerk 5-5-5 (50%,60%,70%) Metcon  For time: 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 15 Wall Balls after each round 20/14 pounds Post time completed...

Front Squat, Power Clean, Burpee Pull Up, Run

April 18th Workout of the day: Strength Front Squat 5-5-5 (50%,60%,70) Deload 3 Position Power Clean x 7 sets Metcon Complete as many rounds as possible in 15 minutes: Power Clean 3 Reps 6 Burpee Pull Ups 200 Meter run Post total rounds and reps completed *Male =...