12/10/2013

D.R.O.M.s

Strength:
Squat Cleans
8-8-5-5-3

Metcon:
1 Power Clean
25 Double Unders
*As many rounds as it takes to move 5000/3500 lbs*

12/9/2013

400 M Run
D.R.O.M.s

Strength
Back Squat
8-8-5-5-3

Metcon:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

12/9/2013

400 M Run
D.R.O.M.s

Strength
Back Squat
8-8-5-5-3

Metcon:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

12/6/2013

Strength
Deadlifts
5-5-3-3-1

Versus Metcon:
20 Step-ups (45/35)
Opponent performs AMRAP of Deadlifts (155/115)

12/6/2013

Strength
Deadlifts
5-5-3-3-1

Versus Metcon:
20 Step-ups (45/35)
Opponent performs AMRAP of Deadlifts (155/115)

12/5/13

400 M Run
D.R.O.M.S

Strength:
Snatch
5-5-3-3-1

2 rounds
25 push ups
10 hang power snatch
95/65lbs

Rest 2 min

2 rounds
25 push ups
10 hang power snatch 95/65lbs

Rest 2 mins

2 rounds
25 push ups
10 hang power snatch 95/65lbs

12/5/13

400 M Run
D.R.O.M.S

Strength:
Snatch
5-5-3-3-1

2 rounds
25 push ups
10 hang power snatch
95/65lbs

Rest 2 min

2 rounds
25 push ups
10 hang power snatch 95/65lbs

Rest 2 mins

2 rounds
25 push ups
10 hang power snatch 95/65lbs

12/4/2013

Strength
Shoulder press
5-5-3-3-1

Mecton
10-1
Push press
3-6-9-12-15-18-21-24-27-30
Sit ups

12/4/2013

Strength
Shoulder press
5-5-3-3-1

Mecton
10-1
Push press
3-6-9-12-15-18-21-24-27-30
Sit ups

12/3/2013

400 M Run
D.R.O.M.s

Strength
Cleans
5-5-3-3-1

Metcon:
3 Rounds for time
50 double under
21 pull ups
12 hang cleans 95/65