Monday, August 21st
Monday, August 21st A. STRENGTH: Front Squats Every 2 Minutes for 5 Sets: 8 Reps @ 50% B. METCON: With a Partner, 5 Rounds Each for Time:...
Saturday, August 19th
A. STRENGTH: Every 2 Minutes for 6 Sets: 1 Squat Clean + Front Squat + Jerk (split or push jerk) *Build in weight B. METCON: 30 Power...
FriYAY! August 18th
A. STRENGTH: Every 2 minutes, Bench Press 5x2@ 85-90% B. METCON: “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-Ups C. SKILL WORK:...
Thursday, August 17th
A. METCON: Run 400m 50 Wall Ball Shots 40 Box Jumps (24/20) 30 DB Shoulder to Overhead (50/35) 20 Toes to Bar *DB shoulder to OH will...
Wednesday, August 16th
A. STRENGTH: Every 2 minutes, for 8 minutes (4 sets): 2-Position Snatch @ 60-70% (mid-patella + floor) Followed by… Every 2 minutes, for...
Tuesday, August 15th
Tuesday, August 15th A. METCON: 4 Rounds for Time: 200m Run 15 Kettlebell Swings (53/35) 15 Push-Ups B. Gymnastic Pull Conditioning: For...
Monday, August 14th
METCON: Squat Conditioning For time*: 20 Back Squats (115/80) (135/95) 20 Back Squat (135/95) (165/115) 20 Back Squats (155/105)...
Saturday, August 12th
A. STRENGTH: Take 15-20 Minutes to Work Up to Today’s Heaviest Push Jerk + Split Jerk B. METCON: Three rounds for time of: 800 Meter Run...
Friday, August 11th
A. WARM UP: Row 5 Minutes Down: Bear Crawl Back: Inchworm 30 Step-Ups 10 Kipping Swings 5 Toes to Bar 5 Power Cleans B. STRENGTH: Every 2...
Thursday, August 10th
A. WARM UP Run 200m Down: Spiderman Lunge Back: Frankenstein Kicks 5 Box Jumps 5 Burpee Box Jump Overs 1 Minute/Leg Couch Stretch B....
