10.02.19

“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh

Fitness

1.bench work to a 3RM in 18 min.

2.split jerk work to a 1RM in 15 min.

for time:

-40m/25f cal. on bike

Performance & Sport

1.bench work to a 3RM in 18 min.

2.push jerk work to a 1RM in 15 min.

for time:

-row 1k

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smdregmensevent2-50

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06.12.19

“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”-Liane Cardes.

Fitness

1.power clean 1RM in 18 min.

for time:

-row 1000m

Performance & Sport

1.clean & jerk 1RM in 18 min.

for time:

-75m/60f cal. on bike

Sample Met-con programming for Open Gym:

1.alternating EMOM for 12 min. of:

-5 burpee box jump overs “24m “20f

-12m/8f cal. on bike

2.run 45 cal.

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Stand it up!