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2018 June 30

METCON
‘Josie’
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
*40min timecap

2018 June 29

STRENGTH:
Squat snatch 1-1-1-1-1-1-1 reps
*go on every 4 minutes
*in between sets do burgener WU or skill transfer exercise with PVC or empty bar

2018 June 28

METCON
4 rounds for time of:
– 15 sit-ups
– 30 thrusters
– 45 double-unders
*16min timecap

2018 June 27

METCON:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 weighted bar muscle-ups
Men: 315-lb. deadlift, 10-lb. ball for muscle-ups
Women: 205-lb. deadlift, 6-lb. ball for muscle-ups

2018 June 26

METCON
For max reps at each station:
– Tabata dumbbell shoulder presses
– Tabata weighted jumping lunges
– Tabata ring dips
– Tabata weighted walking lunges
– Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

2018 June 25

METCON
‘Grace’
– 30 clean and jerks for time
OR
‘Isabel’
– 30 snatches for time
*7min timecap

2018 June 22

METCON:
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
*30min timecap

2018 June 21

STRENGTH:
Hang squat clean 3-3-3-3-3-3-3 reps

2018 June 20

METCON:
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.

2018 June 19

METCON
Nancy
5 rounds for time of:
– 400-meter run
– 15 overhead squats
*18min timecap

2018 June 18

METCON
Complete as many rounds as possible in 20 minutes of:
– 5 chest-to-bar pull-ups
– 10 wall-ball shots
– 15 kettlebell swings

2018 June 14

METCON
3rds
– 2min Muscle-Ups
– 2min Handstand Walk
– 2min Single Leg Squats

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