Monday 7-22-2019

Warm Up

400m Run

10 OHS

Strength

EMOM 10

2 Front Squats (AHAP)

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65)

Friday 7-19-2019

Warm Up

2 Rounds

20 Doubles

20 Second Plank Hold

Strength 

6 Tabata Sets

Sit-ups 

Metcon

AMRAP 14

30 Doubles

8 T2B

6 Burpees

4 Squat Snatch (75#/55#)

Thursday 7-18-2019

Warm Up

400m Run

10 OHS

Strength

6 Tabata Sets

Burpees

Metcon

“Broken Helen”

6 Rounds

200m Run

12 KBS

6 Pull-ups 

Wednesday 7-17-2019

Warm Up

2 Rounds

10 Walking Lunges

10 OHS

5 Burpees

Strength

6 Tabata Sets

Air Squats

Metcon

Ascending ladder

2 Devils Press (50#/35#)

2 Weighted Box Step-ups

4

4…

12 Minute Cap

Tuesday 7-16-2019

Warm Up

2 Rounds

15 Cal Row

10 PVC Pass-thru

Strength

6 Tabata Sets

Push-ups

Metcon

60 Cal Row

30 Hang Clean And Jerk (95#/65#)

15 Strict Ring Dips

Partition Workload As Needed

Monday 7-15-2019

Warm Up

2 Rounds

10 PVC Good Mornings

30 Jumping Jacks

Strength

6 Tabata Sets

Pull-ups 

Metcon

“King Kong Repeat”

3 Max Effort Rounds

1 Deadlift (AHAP)

2 Ring MU

3 DB Squat Cleans (AHAP)

4 HSPU

Rest 1 Minute

2 Rounds “King King”

Rest 1 Minute

1 Round “King Kong”

Friday 7-12-2019

Warm Up

“Roxanne”

Strength

Close Grip Bench Press

10-10-10

10 DB Front Raise After Each Set

Metcon

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

DB Push Press (50#/35#)

Burpees 

Thursday 7-11-2019

Warm Up

400m Run

10 OHS

Strength

Bulgarian Split Squats

10-10-10

10 Mat Farmers Carry After Each Round

Metcon

5 Rounds

Within a 2 Minute Window

100m Sprint

Max Wallballs 

Rest 1 Minute

Scored For Total Wallballs 

Wednesday 7-10-2019

Warm Up

2 Rounds

250m Row

10 Ring Rows

Strength

DB Row

10-10-10

10 Biceps Curls After Each Round

Metcon

4 Rounds

250m Row

15 Pull-ups 

10 Alt DB Snatch (50#/35#)

1 Rope Climb

Tuesday 7-9-2019

Warm Up

2 Rounds

20 Doubles

5 Burpess

10 PVC Pass-thru

Strength

DB Standing Strict Press

10-10-10

10 Push-ups After Each Round

Metcon

AMRAP 16

8 Push Press (95#/65#)

8 Lateral Burpees Over Bar

24 Doubles

8 HSPU