Monday, 12/31/18

Weightlifting

4Horsemen Wave1 Week2
3 Rounds of Superset A,B,C,D,E
(30min)

A: 1 Arm DB Snatch (10 (L/R each)@50/35)

B: Deadlift ((7+,9+,11+)@(75%,70%,65%))

Post heaviest set for the score and write all the weights and reps in the box

C: Hanging Leg raises (3×10)

D: Bike (15 Cal Bike)

E: 90 Second Rest (3x90sec)

Metcon

Metcon (Time)

For time
21-15-9 reps of
DB Hang squat cleans 50s/35s
HSPU

Wednesday, 12/26/18

Weightlifting

4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)

A: T-bar Row (10reps each round@135/95)

https://youtu.be/ExL0-gJcUbs
Tbar row info @7:54

B: Shoulder Press ((7+, 9+, 11+)@75%, 70%, 65%)

C: GHD Situps (10 each round)

D: Bike (15 cal each round)

E: 90 Second Rest

Metcon

Metcon (Time)

For time,
1000m row
50 Thruster 45/35
30 C2B pull-up

(15min)

Tuesday, 12/25/18

Merry Christmas!!!

We are closed, but have a workout at 1pm. Come join us celebrating with

Metcon

2017 12 Days of Christmas (Time)

1- Clean & Jerk (185/135#)
2- Muscle Ups
3- Box Jumps (24/20)
4- Hang Squat Snatch (95/65#)
5- Bar Facing Burpees
6- Push Press (95/65#)
7- Pistols (Alternating)
8- Toe to Bar
9- Wall Ball (20/14#)
10- C2B Pullups
11- HSPU
12- Front Squats (185/135#)

RX+ 225/150 for C&J, Front squats
115/75 for Hang squat snatch and push press
Box Jump 30/24

Monday, 12/24/18

Weightlifting

4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)

A: American KB Swing (25 KB swings @1.5/1pood )

B: Deadlift ((5+,7+,9+)@80%, 75%, 70%)

Post Max reps on 80% for the score and write the reps for 75% and 70% in the box.

C: Barbell Rollout (10 reps each round)

D: Row (15 Cal each round)

E: 90 Second Rest

Metcon

Metcon (Time)

For time,
3 rounds of
15 cal row
12 Power snatch 95/65
9 Burpees

(12min)