Strength
Back Squat
9 Min EMOM
3 reps at 75%
Metcon
3 rounds, each for time
500m row
30 air squats
50ft OH walking lunges 95/65
Rest 2-3min between rounds
Back Squat
9 Min EMOM
3 reps at 75%
Metcon
3 rounds, each for time
500m row
30 air squats
50ft OH walking lunges 95/65
Rest 2-3min between rounds
6/22/2017
Metcon
All for time, no break
3 rounds
40 double unders
15 deadlifts 135/95
5 pull ups
Then
3 rounds
40 double unders
10 deadlifts 205/165
10 pull ups
Then
3 rounds
40 double
5 deadlifts 255/215
15 pull ups
6/21/2017
Strength
Push Press
9 min EMOM
3 reps at 80%
Metcon
8min AMREP
70 burpees
Max HSPU with remaining time
Core
6 minutes
50-40-30-20-10
Flutter kicks (L+R = 1 Rep)
Sit Ups
Strength
Push Press
9 min EMOM
3 reps at 80%
Metcon
8min AMREP
70 burpees
Max HSPU with remaining time
Core
6 minutes
50-40-30-20-10
Flutter kicks (L+R = 1 Rep)
Sit Ups
6/20/2017
Skill:
Tabata kipping pull ups
4min 20s on 10sec off
as many reps as possible
Metcon:
With partner
Cash in: 400m run together
-----
50-40-30-20-10
Wall balls 20/14
Kettlebell Swings 53/35
-----
Cash out: 400m run together
1 partner works at a time, switch at midway point of each movement (25/25, 20/20, etc)
Skill:
Tabata kipping pull ups
4min 20s on 10sec off
as many reps as possible
Metcon:
With partner
Cash in: 400m run together
-----
50-40-30-20-10
Wall balls 20/14
Kettlebell Swings 53/35
-----
Cash out: 400m run together
1 partner works at a time, switch at midway point of each movement (25/25, 20/20, etc)
