Friday 9-20-2019

Warm Up

2 Rounds

10 Good Mornings

10 OHS

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Power Cleans (95#/65#)

T2B

Wallballs 

Thursday 9-19-2019

Warm Up

2 Rounds

100m Run

10 Push-ups

Strength

DB Bench Press

3-3-3-3-3

Metcon

400m Run

Max Unbroken Dips

400m Run

Max Unbroken HSPU

400m Run

Max Unbroken Dips

400m Run

Max Unbroken HSPU

Scored For Total Reps

Wednesday 9-18-2019

Warm Up

2 Rounds

20 Doubles

10 Ring Rows

Strength

DB Row

3-3-3-3-3

Metcon

3 Rounds

Minute 1: C2B

Minute 2: 1 Arm DB Snatch (50#/35#)

Minute 3: Double Unders

Minute 4: KBS

Tuesday 9-17-2019

Warm Up

Coach Flow

Strength

Back Squat

3-3-3-3-3

Metcon

60 Calorie Row

50 DB Thrusters (50#/35#)

40 DB Walking Lunges

30 DB Box Step Overs

20 Devils Press

10 DB Clean & Jerk

Monday 9-16-2019

Warm Up

“Roxanne”

Strength

DB Strict Press

3-3-3-3-3

Metcon

AMRAP 12

6 DB Jerk (50#/35#)

8 Box Jumps

6 HSPU

8 Burpees

Friday 9-13-2019

Warm Up

2 Rounds

100m Run

5 Burpees

Strength

DB Strict Press

5-5-5-5-5

Metcon

AMRAP 15

10 Pistols

100m Run

10 Push-ups

100m Run

10 Devils Press (35#/20#)

100m Run

Thursday 9-12-2019

Warm Up

2 Rounds

10 Banded GM

10 Walking Lunges

Strength

Deadlift 

5-5-5-5-5

Metcon

“Diane”

Deadlifts (225#/155#)

HSPU

Wednesday 9-11-2019

Warm Up

400m Run

Strength

DB Row

5-5-5-5-5

Metcon

“The Chalky Balboa”

2 Rounds

1 Minute at Each Station

C- Chest 2 Bar

H- Hand Release Push-ups 

A- Air Squats (Jumping)

L- Lunges

K- KBS

Y- You Run a 400m

B- Burpees

A- Alt DB Snatch

L- Low Hang Clean

B- Box Jumps

O- OHS

A- Andddd you run another 400m

Tuesday 9-10-2019

Warm Up

2 Rounds

200m Row

10 Push-ups

Strength 

DB Bench Press

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

7 T2B

7 HSPU

7 KBS

7 Ring Dips

16 Minute Cap

Monday 9-9-2019

Warm Up

2 Rounds

20 Doubles

10 Squats

10 Sit-ups

Strength

Back Squat

5-5-5-5-5

Metcon

Buy In: 50 Doubles

21-15-9

Front Squats (95#/65#)

Weighted Sit-ups (20#/14#)

Wallballs

Cash Out: 50 Doubles