11/17/2014

14

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Bench Press (4×2, 4×3 @80%)

Metcon (Time)

For Time:

42-30-18
Wall Balls (20/14)

21-15-9
Power Cleans (135/95)

11/15/2014

10

Metcon (Time)

3 rounds:

15 ghd sit ups
15 wall ball shots (20/14)
50 cal airdyne (or 750m row)

2 rounds:

15 ghd sit ups
15 wall ball shots (20/14)
30 cal airdyne (or 500m row)

1 round:

15 ghd sit ups
15 wall ball shots
20 cal airdyne (or 250m row)

11/14/2014

4

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Reps)

“Tonto”

5 min Amrap
20m Sprint
25 Wall Balls (20/14)

rest 2 mins

4 min Amrap
40m Sprint
20 Front Squats (95/65)

rest 2 mins

3 min Amrap
60m Sprint
15 Hang Cleans (115/75)

rest 2 mins

2 min Amrap
80m Sprint
10 Shoulder to Overhead (135/95)

rest 2 mins

1 min Amrap
100m Sprint
Max Reps Deadlift (185/115)

*Each 10m sprint completed is 1 Rep*

11/13/2014

ChalkPrintsBench Press (5×2, 3×3 @80%)

Metcon (Time)

For Time:

80ft Front Rack Lunge Walk (135/95)
50 Toes to Bar
25 Push ups
25 Toes to Bar
50 Push ups
80ft Front Rack Lunge Walk (135/95)

11/12/2014

Mayhem_Rich Froning Fitness KBClean (10×3 @70%)

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

21 Double Unders
15 KB Swings (53/35)
9 Burpees

11/11/2014

Todd_MUFront Squat (5×2, 3×3 @ 80%)

Metcon (Time)

10 Rounds

3 Deadlifts (405/275)
5 Muscle Ups
7 Box Jumps (40/30)

11/10/2014

IMG_20131119_212810Snatch (10×3 @70%)

Metcon (Time)

For Time:

Row 500m
50 Thrusters (45)
Row 500m
30 Thrusters (45)
Row 500m
20 Thrusters (45)

11/08/2014

Saturday Workout

Location: Dogwood Park
Time: 9:00am

See you there!

11/07/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

5 Rounds

21 Deadlifts (225/135)
21 Toes to Bar

11/06/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Snatch (10x(2+1) @70%)

2 Snatch Pulls + Hang Snatch (Below the Knee)

Metcon (Time)

7 Rounds

7 Muscle Ups
7 PHSPU

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