3/26/2014

D.R.O.M.s

Metcon:
50 Power Cleans 115/75
50 Ring Dips
50 Deadlifts 115/75
50 Box jumps

3/25/2014

D.R.O.M.s

Metcon:
3 min max effort (1 min rest between)
Ghd sit ups
Double Unders
Push ups
Double Unders

3/24/2014

Skill/Strength: 10 min EMOM
Odd Minutes: 3x back squat @ ~85%1RM
Even Minutes: ME pistols (modify by holding weights to counterbalance)

Metcon: 4 min “FranRAP”, rest 4 min, 4 min “FranRAP”
1-2-3-4-5 etc. Thrusters (95/75)
1-2-3-4-5 etc. Pullups

3/21/2014

D.R.O.M.s

Metcon:
14.4
14 Min AMRAP
60 Calorie Row
50 Toe to Bars
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups

3/20/2014

D.R.O.M.s

Metcon:
12 Min AMRAP Ladder
Bench Press (95/65) Increase by 1
Double Unders Increase by 10

3/19/2014

D.R.O.M.s

Push Press
5-5-5-5-5

Metcon:
5 Rounds
5 Shoulder to Overhead (185/135)
15 Wall Balls (20/14)

3/18/2014

D.R.O.M.s

Metcon:
10 Min AMRAP
10 Cleans (115/75)
10 Burpees

3/17/2014

D.R.O.M.s

Strength:
Squat
5-5-5-5-5

Metcon:
3 Rounds
1 Minute Pull-ups
1 Minute Sit-ups
1 Minute Push-ups
1 Minute Squats
1 Minute Rest

3/14/2014

D.R.O.M.s

Metcon:
14.3
8 Min AMRAP
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/225)
15 Box Jumps

3/13/2014

D.R.O.M.s

Skills/strength
Snatch grip Deadlift
3×5
Snatch balance
3×5

Metcon:
21-15-9
Snatch 115/75
Ring dips