Saturday 7.28.18

10m - Dynamics

20m - Movement Prep

MetCon - 17m AMRAP

40 Thrusters 45/35

40 Dumbbell Snatch 50/35lbs

40 TTB

*Partners will split work however they like, but in order for one person to be working, the other will hold a 35/25lb plate over head - one or two hands is acceptable.

Friday 7.27.18

10m - Dynamics

15m - C&J Prep

Strength/Technique - 9m EMOM:

  • 2-2-2-2-REST-1-1-1-1 Squat Clean & Jerk

MetCon - 7m AMRAP:

1 Power Clean 225/155 heavy

7 Push Ups

Thursday 7.26.18

10m - Dynamics

MetCon - Ski Erg - Max Calories:

  • 10 Rounds of 90s on/30s off:

Wednesday 7.25.18

10m - Dynamics

20m - Movement Prep

Part 1 - 3 rounds of 40s on/20s off:

  • Plate Pinch (encourage athletes to use their hands like crab claws, keeping fingers straight, NOT grabbing the ridges of the plates!)

-immediately-

Part 2 - 3 rounds of 40s on/20s off:

  • Plank (loaded if possible)

-allow athletes a brief break for water and to run to the bathroom if necessary, then restart the clock and go!-

MetCon - 3 rounds for reps, 1m per station (11m clock):

  • Double Unders

  • Air Squats

  • Chest to Bar Pull Ups

  • Rest

Tuesday 7.24.18

10m - Dynamics

10m - HSPU Prep

MetCon - FT (18m time cap):

1500m Row

50 Box Jump Overs 24”/20”

50 KBS 24kg/16kg

50 HSPU

Monday 7.23.18

10m - Dynamics

15m - Squat Snatch Prep

Strength/Technique - 9m EMOM:

  • 3-3-3-2-2-2-1-1-1 Squat Snatch

MetCon - SPRINT - 4RFT (6m cap):

8 Overhead Lunge Steps 95/65

10 Lateral Burpees over Bar

Saturday 7.21.18

10m - Dynamics

15m - C&J Prep

Strength - 15m to establish 1RM Clean & Jerk

Metcon - FT:

1200m Run

Friday 7.20.18

10m - Dynamics

10m - Muscle Up Drills

10m - HSPU Drills

MetCon - FT (15m time cap):

30-25-20-15-10 Air Squats

15-12-9-6-3 HSPU 2”/1” (DB/KB Push Press)

5-4-3-2-1 Muscle Ups (CTB/PU/RR 2:1)

Mobility - Twisted Cross 90s/side.

Wednesday 7.18.18

10m - Dynamics (include WBS & running dynamics)

10m - PC Cycling

MetCon - 4m AMRAP/1m Rest:

400m Run

9 Touch and Go Power Clean 135/95

*Max WBS 30/20 remaining time

**Continue in this format until 100 Wall Ball Shots are achieved. There is a 25m (5 round) time cap.

Tuesday 7.17.18

10m - Dynamics

15m - Squat Snatch Review

Strength - 15m:

  • Establish a 1RM Snatch

MetCon - FT (8m cap):

21-15-9

TTB

Bar Facing Burpees

Monday 7.16.18

10m - Dynamics

15m - Movement Prep

MetCon - 13m AMRAP:

12 Box Jump Overs 24”/20”

9 Push Ups

6 Deadlifts 155/105

Mobility - 3m Saddle Pose. 1m Runners Stretch.

Saturday 7.14.18

10m - Dynamics

10m - Thruster Review

5m - Running Drills

MetCon - 4RFT (15m time cap):

400m Run

15 Thrusters 95/65

Mobility - Pigeon Pose

Friday 7.13.18

10m - Dynamics

10m - Bar MU Work - time to put that strength progression to good use!

10m - Deadlift Review & Warm Up

MetCon - 11m AMRAP:

6 Bar Muscle Ups (1:1 Pull-Ups, Jumping BMU)

4 Deadlifts 275/205

Thursday 7.12.18

10m - Dynamics

MetCon - 3 sets with 1:1 work to rest:

  • 1 Mile Run, get faster every set.

Wednesday 7.11.18

10m - Dynamics

15m - Movement Prep

MetCon - 25m AMRAP:

20/15 Calorie Row

50’ Bear Crawl

50’ Run

100’ Farmers Carry

*Partners will alternate rounds in a you go, I go, format.

Tuesday 7.10.18

10m - Dynamics

10m - Front Squat Prep

10m - HSPU Review & Scaling

MetCon - At 0:00 - FT (14m time cap):

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

Front Squats 135/95

Bar Facing Burpees

14:00 - 17:00 - AMRAP of Strict HSPU

Mobility - 60s Twisted Cross. 2m Saddle Pose.

Monday 7.9.18

10m - Dynamics

Accessory - 3 sets of 1:30 on/:30 off:

  • Plank Hold on Hands

MetCon - 6m amrap:

25 Double Unders

7 CTB

25 Double Unders

7 TTB

-2m rest-

Repeat

Mobility - Forearm Stretching 2m.

Thursday 7.5.18

MetCon - Assault Bike - 5 Rounds:

3m Hard for Calories

2m Easy Pedal

Tuesday 7.3.18

Strength & Skill - 25m to complete:

  • 5-5-5 Strict Press

  • 5-5-5 Push Press

  • 5-5-5 Push Jerk

*After every set, perform 2 rope climbs as fast as possible to 17’.