Workout of the Day

Thursday May 10, 2018

Michael

Strength: Take 20 minutes to find a heavy 5- Power clean & Push Jerk

5-5-5-5-5

*climb in weight each set

Metcon:

10 RFT:

2 HSPU

4 burpee box jump overs

6 KBS (70/53#)

20 Single Unders

Monday May 7, 2018

Emily G.

Strength:  Strict Press 5×5 @ 75%

MetCon: For time:

10-1 Clusters

1-10 Burpee over bar

RX: 95/65#

RX+ 125/85#

Box Brief: Lifting days will be Monday, Wednesday, and Friday

Tuesday May 1, 2018

Kaysi & Jessica

Prework (Benchmark): 2 attempts at a 1 minute max effort Assault Bike (for calories)

MetCon: 5 Rounds for time:

10 pull-ups

7 ring dips

50 DU

1 minute rest

RX+ 5 MU instead of pull-ups/dips (bar or ring)

Monday April 30, 2018

David M

Strength: (week 5) Deadlift and Press 3×3 @85%

Metcon: AMRAP 7

10 Front Squats (115/80#)

10 Push Press

Box Brief: Lifting days will be Monday and Wednesday
We have two benchmarks this week: Tuesday and Friday