7/27/2017

Strength
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes

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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

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



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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

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

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
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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)