skip to Main Content

HPC

  • May 31, 2016

Hang Power Clean
3-3-3-3-3-3

Sit-up Tabata

“Murph”

  • May 30, 2016

Complete for Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Endurance WOD

  • May 28, 2016

“SMALL”
3 RFT:
Row 1000 meters
50 Burpees
50 Box Jumps (24/20)
Run 800 meters

Deadlifts & 5×3

  • May 27, 2016

Deadlifts 
5-5-5-5-5

5 min AMRAP:
50 Speed steps
10 Air squats
*1 min rest
5 min AMRAP:
1 Rope climb or 1 Bar MU
Run 200 meters
*1 min rest
5 min AMRAP:
50 DU
10 Hollow Rocks

Get to 100!

  • May 26, 2016

10 Minute EMOM:
1 Squat Clean + 1 Jerk
(80% of 1RM Jerk)

Get to 100!
(Burpees)
At the top of every minute complete 2 G2O at 115/80. With remaining time in the minute, complete as many burpees as possible.

Metcon Day

  • May 25, 2016

Complete 3 Rounds For Time:
800 m Run
1000 m Row

Dessert Tabata:
Alternate between Bench Leg Lifts & Front Plank

10 to 1

  • May 24, 2016

Shoulder Press
6-6-6-6
(70% of 1RM)

Double Under Tabata

10-9-8-7-6-5-4-3-2-1
Ball Slams (30/20)
TTB + Pull-up

15 Min AMRAP

  • May 23, 2016

Practice handstand walks for 10 minutes

15 Minute AMRAP:
10 Front Squats (65/45)
15 Box Jumps (24/20)
20 Sit Ups
25 Kb Swings (50/35)

Dessert:
3 attempts at max handstand holds

Endurance WOD

  • May 21, 2016

30 Minute AMRAP:
400 meter Run
5 Kb Snatch, L arm (45/30)
5 Kb Snatch, R arm
10 Push-ups
2 Tire Flips
2 Rope Climbs
200 meter Row

Go For It!

  • May 20, 2016

On a 12 Minute Clock, complete 30 seconds of work and rest 30 seconds. 
Alternate between:
Max reps of Double Unders
Max Calorie Row

Complete 5 Rounds for Time:
50 meter Walking Lunge
50 meter Sprint
10 Knees to Elbows

Back To Top