January 13, 2018

CROSSFIT
Conditioning: 4 Rounds For Time
15 Kettlebell Swings 53/35
15 Wall Balls
15 Cals Assault Bike

SWEAT
Conditioning: AMRAP x 20:00
Teams of 2
10 Single Arm DB Push Press (Left)
10 Single Arm DB Push Press (Right)
20 Goblet Squats
*Choose Load
*Partners alternate after all reps are complete.

STRONGMAN
Metcon (Time)
“Strong Deck of Cards”
Teams of 2 to 5, Proceed through the entire deck as a team, one card at a time.

Clubs- K.B Snatch
Diamonds- K.B. Goblet squat
Hearts- Pull ups
Spades-Slam Balls
Joker- 100′ Bear Crawl
Face cards = 10 reps
Ace = 11 reps
Rx 53/35 KB, Rx+ 70/53 KB
Slam Ball 40/25
(can sub stone to shoulder and/or tire flips for any movement)
Metcon (No Measure)
“Meathead Mania Super Sets”
All sets in the 5×5-10 range, depending on weight.

Bench Press/Band Face Pulls

Elevated Stiff leg Deads/ Close Stance Back Squats

GHD Sit ups/GHD Hyper Ext.

Dumbbell pull overs/Dumbbell rows

Finisher, 100 curls, 100 overhead press, 100 upright rows. Axle or barbell,45/35. Every break do 10 Dumbbell shrugs AHAP.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Metcon (Time)
“Heavy D.T.”
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
205#/145#
Metcon (Time)
“Double D.T.”
10 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155#/105#

BARBELL