Author: Jen Centner

Tuesday – 1-16-18

1. Buy In Sumo Deadlift 12/12/2012 Once you build to your weight, try to choose a weight that you will use for all three sets. If you over/under shoot, make the adjustment for sets 2 and 3. All reps should be Heavy, Smooth, and Unbroken. 2. Metcon AMRAP 7 Minutes: Climb the Ladder 4 Clean …
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Friday – 1-12-18

1. Buy In Kipping Ring Dips 3 Rounds: 5-4-3-2-1 Rest 2 Minutes between rounds. 2. Metcon AMRAP 15 Minutes: Row 12 Calories 9 Box Jump Overs 24/20″ 6 Handstand Push-Ups GPP:Strict HSPU Effort on the row should be gauged by your ability to push through the other two movements. • BOX NEWS • Saturday, January 13th …
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Thursday – 1-11-18

1. Buy In Recovery Front Squats 3×8 Come to a full stop at the bottom. Keep it light and fast, around 60% 2. Metcon: AMRAP 8 MInutes: 5 Power Cleans 135/95lbs GPP:185/125lbs 10 Bar Facing Burpees 5 Chest to Bar Pull Ups GPP: 3 Bar Muscle Ups This will be a breather and needs to …
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Wednesday 1-10-18

1. Buy In Push Jerk 5×4 @ 75% You should focus on improving both technique and strength simultaneously. 2. Metcon AMRAP 3: 12/9 Calorie Bike 12 Power Snatches (95/65) Rest 3:00 AMRAP 3: 12/9 Calorie Bike 8 Power Snatches (115/80) Rest 3:00 AMRAP 3: 12/9 Calorie Bike 4 Power Snatches (135/95) Ideally these are completed …
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Tuesday – 1-9-18

1. Buy In Sumo Deadlift 3×10 Once you build to your weight, try to choose a weight that you will use for all three sets. Keep sets smooth, controlled and unbroken. 2. Metcon For Time: 100 Push Ups 75 Air Squats 50 AB Mat Sit-Ups GPP: GHD Sit Ups 25 Thrusters 105/70lbs GPP:135/95 Choose smart …
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