Launa McClung

Monday April 9, 2018

Coach Cheryl

 

Strength: Take 15 minutes to build to a heavy single

Power Snatch

 

Metcon: AMRAP 10

30 DU

8 Hang Power Snatch @ 65% of above weight

 

Box Brief:

Lifting days will be Tuesday and Thursday this week

Thursday April 5, 2018

Scott & James

 

Metcon

6 minutes to complete:

21-15-9 

Ground to OH w/plate (45/35#)

Burpees to plate

-rest 2 mins-

6 minutes to complete:

15-12-9

Box Jump (24/20″)

Pull-ups

-rest 2 mins-

For time:

12-9-6 

Calories (row)

T2B

 

Box Brief: Deadlift and Press tomorrow (Friday)

Tuesday April 3, 2018

Binh & Shannon

 

Metcon: EMOM 24

minute 1- 2 Rope Climbs or 8 Strict Pull-ups

minute 2-  Cals AB 15/12

minute 3- Max Effort Plank

minute 4- 5-8 reps of STRICT HSPU

minute 5- Cals row 15/12

minute 6- REST

Box Brief: 

Monday April 2, 2018

James 

Strength: Back Squat 5×5 @ 75%

Metcon: AMRAP 12

30 Wall Balls (20/14#)
30 American KBS (53/35#)

Box Brief

This week’s strength days are:
Monday- Back Squat
Friday- Deadlift and Press