2017 August 24
METCON 0:00-5:00 15-12-9 – Cal row/bike – burpee over parallettes 5:00-6:00 Rest 6:00-11:00 15-12-9 – pull-ups – DB squat cleans 11:00-12:00 Rest 12:00-17:00 15-12-9 – Knees to Elbows – HSPU
2017 August 23
STRENGTH: Kettlebell Snatch Progression METCON: 20min AMRAP – 10 RH Kb Snatches – 10 LH Kb snatches – 10 alt TGUs
2017 August 22
GYMNASTIC STRENGTH: Dip Progressions 14min EMOM – 1st 5 Ring Rips – 2nd 3 assisted single arm chin-up/side (while resting get 5-10 each of german swings/forward backward swings) METCON: 21-15-9 – Wall Balls – Burpees 6” target *10min timecap
2017 August 21
STRENGTH: Tempo Back Squats 5-5-5 *tempo 53×1 *go on every 3 minutes *in between sets do 5 reaching single leg glute bridge/side METCON: Tabata – SDHP – V-Ups – Box Jumps
2017 August 19
METCON: 0:00-10:00 – 1000m row – 50 thrusters – 30 pull-ups 10:00-12:00 Rest 12:00-22:00 3rds – 400m run – 21 KB Swings – 12 Pull-Ups 22:00-24:00 Rest 24:00-34:00 21-15-9 – Squat Cleans – Ring Dips
2017 August 18
STRENGTH: Rope climb progression METCON: 3rds – 90sec rope climbs – 90sec double unders – 90sec wall balls – 90sec row – 90sec alt DB snatches
2017 August 17
STRENGTH – Overhead Squats 3-3-3-3-3 – Snatch Grip Deadlifts 3-3-3-3-3
2017 August 16
METCON: Partner WOD 17min AMRAP – 60 Deadlifts – 20 Synchronize burpee over barbell – 60 Front Squats – 20 Synchronize burpee over barbell – 60 Push Press – 20 Synchronize burpee over barbell – max rep G2O on time remaining *1 person working at a time on barbell movements
2017 August 15
STRENGTH Clean & Jerk Practice METCON 5rds – 30sec Clean & Jerk – 30sec rest – 30sec T2B – 30sec rest