Monday 8-12-2019

Warm Up

Coach Flow

Metcon

“Dipsy’s Filthy 50”

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings

50 Walking Lunge Steps

50 Knees to elbows

50 Push press (45#/35#)

50 KB Sumo Deadlift 

50 Wallballs 

50 Burpees

50 Double unders

Friday 8-9-2019

Warm Up

2 Rounds

20 Doubles

10 Ring Rows

Strength

EMOM 10

4 Tempo DB Row (AHAP)

Metcon

Within a 2 minute window

30 Double Unders

Then AMRAP

Round 1: Strict Pull-ups 

Round 2: Wallballs 

Round 3: CTB

Round 4: MBC

Round 5: Pull-ups 

Round 6: MedBall Sit-ups 

Round 7: Ring Rows

Thursday 8-8-2019

Warm Up

2 Rounds

“Cindy”

Strength

EMOM 10

4 Tempo Jerks (AHAP)

Metcon

AMRAP 12

6 HSPU

8 Box Jumps

10 KBS

8 Push-ups 

1 Ring MU

Wednesday 8-7-2019

Warm Up

2 Rounds

10 Calorie Row

10 OHS

Strength

EMOM 10

4 Pause Front Squat (AHAP)

Metcon

100 Calorie Row

100 Air Squats

100 Walking Lunges

Break up workload as desired 

Tuesday 8-6-2019

Warm Up

400m Run

10 OHS

Strength

EMOM 10

4 Pause Power Snatch (AHAP)

Metcon

“Games 19.1”

4 Rounds

400m Run

3 Legless Rope Climbs

7 Snatch (185#/125#)

Monday 8-5-2019

Warm Up

2 Rounds

10 PVC Pass-thru

10 Burpees

Strength

EMOM 10

4 Pause Bench Press (AHAP)

Metcon

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

Shoulder to Overhead (95#/65#)

Lateral Burpees Over Bar

Ring Dips

Friday 8-2-2019

Skill

Split Jerk Review

Mobility

Strength

EMOM 10

3 Split Jerks (AHAP)

Metcon

“1/2 Angie”

50 Pull-ups 

50 Push-ups

50 Sit-ups 

50 Squats

Thursday 8-1-2019

Skill

Clean Review

Mobility

Strength 

EMOM 10

3 Power Cleans (AHAP)

Metcon

10 Clean and Jerks (135#/95#)

30 Box Jumps

30 Wallballs 

10 Clean and Jerks

20 Box Jumps

20 Wallballs 

10 Clean and Jerks

10 Box Jumps

10 Wallballs 

Wednesday 7-31-2019

Skill

Ring Dip Review

Mobility

Strength

EMOM 10

3 Bench Press (AHAP)

Metcon

3 Rounds

400m Run

AMRAP unbroken “X”

Round 1: HSPU

Round 2: Ring Dips

Round 4: DB Push Jerk

Scored for total “X” reps

Tuesday 7-30-2019

Skill

Kipping Review

Mobility

Strength

EMOM 10

3 Pendlay Row (AHAP)

Metcon

4 Rounds

30 Doubles

15 CTB

30 Sit-ups