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West Chester, PA
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11.16.18

Olympic: 8×3 Squat Snatch (2sec pause in the bottom) Auxiliary: 12min EMOM of: 0:00-6min: 5cal Ski 3 OHS…195/135 6min- 12min: 5cal Ski 2 Snatch…195/135 Metcon: Explode WOD
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11.16.18 FRIDAY “SHITS CREEK”

Strength: 8…6…4 of: Chest to Bar Pull Ups Use the most challenging variation with the associated reps (Strict, more difficult band, Weighted). Take approximately 2mins between sets. Metcon: 60cal Run 60/50cal Row 50 Chest to Bar Pull Ups (EMOM 3 Burpees) For Time...
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11.15.18 THURSDAY “POWER COUPLE”

Strength: Every 2mins for 10mins: 2 Power Cleans @ 80% 1RM Metcon: 10 Rounds of: 10 High Wall Balls…20/14…12/11 5 Power Cleans…185/125 For Time (12min Time Cap) This Friday, last chance to order!! $50. Venmo BQ your size and $30 deposit at Brian-Quinlan-8
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11.14.18 WEDNESDAY “HAND TO HAND”

Auxiliary: 1min…45sec…30sec of: Hollow hold Rt side Plank Hold Lf side Plank Hold Plank Hold Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Bike 20 Strict HSPU 20 KB Swings…70/53 20/15cal Row 1min Rest For Total Reps
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11.14.18

Olympic: 5×2 Shoulder Press 5×2 Push Press 5×2 Push Jerk Auxiliary: Every 30sec for 8min: 5 Ski Cal 5 DB Snatch…70/50 (Use only one arm each round) Metcon: Explode WOD
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11.13.18

Olympic: 5×2 Snatch Balance 5×2 Hang Muscle Snatch Auxiliary: 10 Rounds of: 10cal Bike 30m Reverse Sled Drag…180/120 1min Rest Metcon: Explode WOD
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11.13.18 TUESDAY “LAFFY TAFFY”

Strength: 8…4…2 of: Back Squat – End with a heavy 2 rep Metcon: (Cash in 30/20cal Ski) 20 Back Squats…115/75 30 Toes to Bar 30 Back Squats…115/75 30 Toes to Bar 20 Back Squats…115/75 (Cash out 30/20cal Ski) For Time (17min Time Cap)
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11.12.18

Olympic: 5×3 Clean High Pulls 5×3 Power Clean Auxiliary: 5 Rounds of: 6 Med Ball Ring Muscle Ups 6 Thrusters…185/125 For Time Metcon: Explode WOD
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11.12.18 MONDAY “GIRL POWER”

Strength: 5…4…3…2 of: Shoulder Press Take 1min Rest between sets and increase weight. Metcon: 3 Rounds of: 5min AMRAP of: 12 Deadlifts…155/105 9 Hang Cleans…155/105 6 S2OH…155/105 5 Pull Ups 10 Push Ups 15 Air Squats 2min Rest For Total Reps
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11.11.18 SUNDAY “BAKERS DOZEN”

12min AMRAP of: Treadmill Calories 12min AMRAP of: Bike Calories 12min AMRAP of: 30/25cal Row 30 Wall Balls…20/14…10/9 25 Strict HSPU 20 KB Swings…70/53 For Total Reps
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