Saturday 7.27

10m - Dynamics

15m - Movement Review

MetCon - 20m AMRAP:

12/9 Cals Rowing (each) 

*While one partner is rowing, the other must complete 1 wall walk. 

12 Burpee Box Jump Overs 24”/20” (total)

12 Synchronized Sit-Ups


Friday 7.26

10m - Dynamics

10m - Clean Review

Strength - 5 sets every 2:00:

  • 1 Hang Squat Clean + 3 Front Squats, ascending

MetCon - 8m AMRAP:

8 Pistols (4/4 Goblet Lunges to scale)

8 KBS 24kg/16kg

*If scaling, use same weight for KBS & Lunges


Thursday 7.25

10m - Dynamics

5m - Sled Drag Review

Skill - 8 sets:

50’ Backwards Sled Drag (heavy)

-rest as needed-

**If it’s nice out, athletes are more than welcome to head out to the parking lot. 

Conditioning - 24m AMRAP:

Ski for meters

*Starting with, and every 90 seconds - 10/7 Calorie Assault Bike


Wednesday 7.24

10m - Dynamics

10m - Ring Muscle Up Drills

10m - Thrusters Prep

MetCon - 14m AMRAP:

1-2-3-4-5…

Muscle Ups

Thrusters 135/95

*Complete 40 double unders after each round (aka after each set of thrusters, only)


Tuesday 7.23

10m - Dynamics

10m - Deadlift Review

MetCon - 8RFT (15m time cap):

200m Run

8 Deadlifts 225/155

Cooldown - 3 sets:

10 Barbell Good Mornings

10 Glute Bridges with MB between knees

:30 Side Plank/Side


Minday 7.22

10m - Dynamics

5m - Strength Session Brief

Strength - 20m to complete 4 giant sets (try and add load/increase difficulty over last week):

  • 7 Strict Pull-Ups

  • 7 Strict Ring Dips

  • 10 Barbell Rows

  • 10 Dual Dumbbell Strict Press

MetCon - FT:

30/25 Calorie Assault Bike

30/20 Calorie Row

30 Burpees


Saturday 7.20

10m - Dynamics

15m - Barbell Review

MetCon - 13m AMRAP:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

15 Bar Facing Burpees

*Rx - 135/95

Mobility - Seated Straddle 2m. Pigeon Pose 2m.


Friday 7.19

10m - Dynamics

10m - Strength Cycle Brief/Review

Strength - 20m to complete 4 giant sets:

  • 7 Strict Pull-Ups

  • 7 Strict Ring Dips

  • 10 Barbell Rows

  • 10 Dual Dumbbell Strict Press

MetCon - FT:

500m Row

800m Run


Thursday 7.18

10m - Dynamics

10m - Jerk Review

10m - Complete 5 sets:

  • 2 Split Jerk from the Rack

Monostructural - 3RFT:

100 Single Unders

1000m Ski

2000m Assault Bike


Wednesday 7.17

10m - Dynamics

5m - L-Sit Flutter Review

Core - 5m EMOM:

  • 20 Flutter Kicks from Hanging L-Sit

10m - Kipping Drills

MetCon - FT:

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

TTB

sHSPU (push ups)

Russian KBS 32kg/24kg


Tuesday 7.16

10m - Dynamics

5m - Back Squat Review

Strength - 15m to establish a heavy:

  • 1 Paused Back Squat (3 seconds) + 2 Back Squats

MetCon - On a 7m Clock:

Max WBS 20/14lbs

*EMOM, including 0:00, 7 Burpees


Monday 7.15

10m - Dynamics

10m - Kipping Drills

Metcon - 4RFT (16m time cap):

400m Run

15 CTB Pull-Ups

10 Power Snatches 115/75

Mobility - 1m Lat Stretch/side


Saturday 7.13

10m - Dynamics

10m - Movement Prep

MetCon - 14m AMRAP:

200m Run

10 Alt. Dumbbell Snatches 50/35lbs

10 Push Ups

Accessory Work - 3 sets:

12 Prone Y’s with 2.5lb plates in hands

10 KB/DB Front Rack Cossack Squat

10 Barbell Curls

20 Banded Tricep Extensions


Friday 7.12

10m - Dynamics

Skill - Workout Prep:

Accumulate 1:00 Hollow Hold & 1:00 Superman Hold

10m - TTB Prep

5m - Thruster Prep

MetCon - FT:

40/30 Calorie Assault Bike

-into-

24-20-16

Thrusters 75/55

TTB

*Rx+ - 95/65

Thursday 7.11

10m - Dynamics

10m - Skill prep

Skill - 10m to complete:

  • 5x5 OHS with a 2s descent and 2s hold at bottom.

*Focus on technical and positional perfection. 

MetCon - FT:

1 Mile Run

2000m Ski

1 Mile Run


Wednesday 7.10

10m - Dynamics

10m - Movement Prep

MetCon - Partner workout - FT:

100 Calorie Row

100 WBS 30/20lbs

100 Deadlifts 225/155

100 Box Jumps 24”/20”

100 Calorie Row

*Split work as they see fit, but must be evenly done. 

Mobility - Saddle Pose 2m.


Tuesday 7.9

10m - Dynamics

10m - Squat Clean Review

Skill Prep - 5m EMOM:

  • 3 Position Squat Clean (hip, hang, floor)

*This can be used as a warm-up for the workout, or they can work to a quick heavy. Athletes choice. 

MetCon - 10RFT (10m time cap):

3 Squat Cleans 205/145

30 Double Unders

Mobility - Pigeon Pose 2m/side.


Monday 7.8

10m - Dynamics

5m - Strength Prep

Strength - 10m to complete 5 sets:

  • 5 Strict Dips

  • 5 Strict Pull-Ups

*Add load if able. Scale with foot assisted reps on both. 

MetCon - FT (16m time cap):

800m Run

20 Burpee Ring Muscle Ups

400m Run


Saturday 7.6

10m - Dynamics

20m - Movement Prep

MetCon - 20m AMRAP with partner:

1 Heavy Power Clean (~75% of 1RM clean)

6 TTB

12 Pistols

24 Double Unders

*Each station will be completed you go, I go format. P1 does a power clean, then P2. P1 does TTB, then P2, etc.


Friday 7.5

10m - Dynamics

15m - HSW Drills

MetCon - 13m AMRAP

15 WBS 20/14lbs

20’ HSW (40’ Bear Crawl)

*For the HSW, hands must start behind the line and be done in 10’ segments.

Accessory - 3 sets:

10 KB/DB Floor Press (3s negative)

10 KB/DB Rows (2s hold at top)

15 Glute Bridge with Medball between knees

Mobility - Twisted Cross 90s/side.