100208 – MetCon

5 rounds of:

:20 on – :10 off

• Pull-ups
• Mountain Climbers
• KB Swings
• Push-ups
• Split Jumps
• SDHP
• Push-Press
• Air Squats

Total Reps of (approximately):  145 / 111 / 87 / 83 / 90

100201 – Jerk & MetCon

Rack Jerk up to 175lbs.  Shoulder was hurting.

MetCon:  45lbs. Thrusters 1:00 on / 1:00 off for 10 minutes.  30 / 30 / 21 / 23 / 23

100130 – Front Squat & MetCon

Front Squat up to 230lbs.

AMRAP in 10 minutes of:  10 Box Jumps (24″) / 15 Double Unders / 20 Sit-ups

8 Rounds.

Felt good to be back after a hectic work week.

100122 – MetCon

4 Rounds of:  500M Row / 10 Wall Ball / 10 Pull-ups / 10 Box Jumps (24″)

In long johns.  Hot!

100119 – Cleans & MetCon

Cleans up to 195lbs.  Failed @ 215lbs.

5 Rounds of:  500M Row / 5 Burpees

Time = 6:28

100112 – Back Squat & MetCon

Back Squat 205lbs. 5 x 3 & 215lbs. x5 x 2

MetCon:  AMRAP in 10:00 of 5 Ring Dips / 10 Double Unders / 20 Sit-ups

7 Rounds.  Ring Dips suck.

100106 – MetCon

10 Rounds of:  10 Wall Ball (20lbs.) / 10 Pull-ups

Time = 16:44

Shoulder was really hurting on this one.

100104 – Cleans & MetCon

Cleans up to 185lbs.  Did several reps to work out soreness in quads.

Team MetCon – 3 Rounds of:  1000M Row / 30 Box Jumps (24″) / 20 Burpees

Teamed with Doug.  Time = 17:12.

091201 – MetCon

AMRAP 20:00 of:  20 Burpees & 10 Bodyweight Back Squats (155lbs.)

6 Rounds

091122 – Back Squat & MetCon

Back Squat 225 lbs. x 3×3

5 Rounds of:  250M Row / 5 Burpees / 10 KB Swings (53lbs.)

Time = 8:47

091116 – OHS & MetCon

OHS up to 175lbs.  Probably not the best for the shoulder.

5 Rounds of:  250M Row & 5 Burpees

Time = 6:04

091113 – MetCon

21 Box Jumps
21 KB Swings
3 Push ups

18 Box Jumps
18 KB Swings
6 Push-ups

15 Box Jumps
15 KB Swings
9 Push-ups

12 Box Jumps
12 KB Swings
12 Push-ups

9 Box Jumps
9 KB Swings
15 Push ups

6 Box Jumps
6 KB Swings
18 Push ups

3 Box Jumps
3 KB Swings
21 Push-ups

Time = 15:26

091111 – MetCon

10 Rounds of:  10 Wall Ball (20lbs.) / 10 Pull-ups

Time = 12:34

091109 – Front Squat

85% of 1RM x3×2×1 x 3 (205lbs.)

5 Rounds of:  15 Double-Unders / 10 Wall Ball (20lbs.)

Time = 3:57

091107 – MetCon

800M Run / 10 SDHP (65lbs.) / 20 Push-ups / 400M Run / 15 SDHP / 15 Push-ups / 200M Run / 20 SDHP / 10 Push-ups

Time = 9:37