Monday 7-31-17

Monday 7-31-17

Warm up-

500m Row

Strength

Pendlay row

5-5-5-5-5

8 strict chin-ups superset w/

Pause band scap pulls

20-20-20

Conditioning

1000m row

Then AMRAP

4 pull-ups 

4 hang cleans (95/65)

14 min cap

Friday 7-28-17

Friday 7-28-17

Warm up

4 Frames rowling

Strength

12 mins to find 1RM strict press

Lateral raise

8-8-8

Dips

8-8-8 super set with

Skull crusher

8-8-8

Conditioning

3 Rounds

1 min at each station

Row (cals)

HSPU

T2B

Hang clean (95/65)

Sit ups

1 min rest between rounds 

Scored for total reps

Thursday 7-27-17

Thursday 7-27-17

Warm up-

2 Rounds

10 Burpees

15 Air squats 

Strength-

12 mins to find 1RM back squat

8 min EMOM 4 thrusters (ahap)

2 mins walking lunges

Metcon-

1-2-3-4-5-6-7-8-9-10

Wallballs (20/14

Burpees

Wednesday 7-26-17

Wednesday 7-26-17

Warm up

400m Run

Strength

10 EMOM Turkish get ups 

Barbell curls 3×8-12

Metcon

“Helen”

3 Rounds

400m run

21 KBS (53/35)

12 pull-ups

Tuesday 7-25-17

Tuesday 7-25-17

Warm up

3 min EMOM

20 Double unders

15 Shoulder taps

Strength

12 mins to find 1RM bench press

Seated 1 arm KB press 3×6-8

Metcon

Tabata (8 sets of each)

Double unders

Push ups 

Box jumps (24/20)

Monday 7-24-17

Monday 7-24-17

Warm up

2 Rounds

30 Jumping jacks

10 Inchworms

10 OHS w/ empty bar

Strength

12 mins to find 1rm deadlift

Snatch grip hang high pulls

1-1-1-1-1

Muscle snatch

1-1-1-1-1

Full snatch

1-1-1-1-1

Metcon

“Amanda”

9-7-5

Snatch (135/95)

Muscle up

Friday 7-21-17

Friday 7-21-17

Warm up-

2 Rounds

10 Burpees

30 sec handstand hold

Strength

10 mins to find split jerk 1rm

Strict press at 50% 1rm jerk

3-3-3

1 minute as many dips as possible

Metcon

20 min EMOM 

5 burpee box jump overs (24/20)

5 hspu

Thursday 7-20-17

Thursday 7-20-17

Warm up

Jumping jacks

Mountain climbers

Strength

Deadlift

3-3-3-3-3

Pause stiff leg deadlift on plate

3-3-3

Snatch pause at knee 

1-1-1-1-1 

Metcon

21-15-9

Thrusters

Ttb

30 sit-ups before & after each round

Wednesday 7-19-17

Warm up

40 Double unders

30 Face pulls

20 PVC pass throughs

10 Burpees

Strength

Bench press

3-3-3-3-3

Lateral raise superset w/ upright row

20-16-12-8 (AHAP)

Metcon

3 Rounds

50 doubles

30 push-ups

15 ring dips

15 min cap

Tuesday 7-18-17

Tuesday 7-18-17

Warm up-

2 Rounds

250m Row

30 sec chin up hold

20 Shoulder taps

Strength

25 strict pull-ups as little rest as possible

Bent over rows

5-5-5-5-5

Rear delt raise

10-10-10

Metcon

1000m row

then AMRAP

7 pull-ups 

7 box jumps (24/20)

14 min cap