Wednesday, July 18th
A. METCON: In 15 Minutes, complete the following: Run 800m Immediately followed by AMRAP: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats...
Tuesday, July 17th
A. STRENGTH: Take 15-20 Minutes to Build to a Heavy Front Squat Single for the Day *Baseline Testing B. METCON: 5 Rounds: 1 Minute...
Monday, July 16th
A. METCON: For Time: 30 Power Snatches (105/75) (FB - 135/95) 20 Pull-Ups (FB – 10 Bar Muscle Ups) 30 Clean & Jerks 20 Chest to Bar...
Saturday, July 14th
METCON: “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) If unable to run, complete one of the...
Friday, July 13th
A. STRENGTH: Take 15-20 Minutes to find today’s Heavy Single Squat Snatch Start at 60% 1RM B. METCON: For Time: 20 Power Snatches (95/65)...
Thursday, July 12th
A. METCON: For Time: 2000 Meter Row 50 Burpees 1 Mile Run If unable to run, complete the following: 2000 Meter Row 50 Burpees 1000...
Wednesday, July 11th
A. METCON: For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to Bar Starting on the 0:00 and on every following minute,...
Tuesday, July 10th
A. STRENGTH: Every 90 Seconds, Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% B. METCON:...
Monday, July 9th
A. STRENGTH: Alternating On the Minute x 12 (6 Rounds): Even – 30 Seconds Max Ring Dips Odd – 6-6-4-4-2-2 Deadlifts Deadlifts are...
Saturday, July 7th
METCON: Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) Then…...
