Strength
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
Metcon
Four rounds for time of:
20 Walking KB Goblet Lunges 53/35
15 Toes to Bar
7/26/2017
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes
Metcon
Four rounds for time of:
20 Walking KB Goblet Lunges 53/35
15 Toes to Bar
7/26/2017
Strength
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch
Metcon
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
7/25/2017
Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch
Metcon
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
7/25/2017
Strength
4 sets of:
Floor Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
Metcon
5 Rounds for Time
30 KB Swings 53/35
20 Push Ups
7/24/2017
4 sets of:
Floor Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
Metcon
5 Rounds for Time
30 KB Swings 53/35
20 Push Ups
7/24/2017
Every 6 minutes for 30 minutes (5 sets) for times:
400m Run
25 Wallball 20/14
*modify weight of ball or reps to ensure you complete each set within 4 min.
7/21/2017
400m Run
25 Wallball 20/14
*modify weight of ball or reps to ensure you complete each set within 4 min.
7/21/2017
4 Sets of:
Deadlift x 5
Rest 20 seconds
L-seated KB Press x 5
Rest 3 minutes
Metcon
For Time:
10 Strict HSPU
20 Thrusters 95/65
30 KB Swings 53/35
400m Run
30 KB Swings
20 Thrusters
10 Strict HSPU
7/20/2017
Deadlift x 5
Rest 20 seconds
L-seated KB Press x 5
Rest 3 minutes
Metcon
For Time:
10 Strict HSPU
20 Thrusters 95/65
30 KB Swings 53/35
400m Run
30 KB Swings
20 Thrusters
10 Strict HSPU
7/20/2017
Skill:
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds
Metcon:
Every minute, on the minute, for 10 minutes:
8 Power Snatches 75/55
Max double unders with remaining time
(Score is total number of double-unders performed)
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds
Metcon:
Every minute, on the minute, for 10 minutes:
8 Power Snatches 75/55
Max double unders with remaining time
(Score is total number of double-unders performed)