June 1, 2020

Warm-up: 2×30′ Bear Crawl 2×8 Band Good Morning 2×3 Strict Pull-up 2×8 B-O BB Row   Strength: Deadlift 5×5 @ HAP   Metcon: for time   Grace or Isabel

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Saturday, May 30, 2020

Fight Gone Bad Partner Style 3 Rounds For Total Reps – you work 1 minute then I’ll work 1 minute 1 minute Wall Ball Shots 20/14 1 minute Sumo Deadlift High-Pulls 75/53 1 minute Box Jumps 20/16 1 minute Push Press 75/53 1 minute Calories

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Friday, May 29, 2020

Warm-up: 3×1 each arm TGU 2×10 step Duck Walk 2×3 Strict Pull-up 2×5 Band OHS 2×5 OH Wall Squat Drill   Strength: OHS 5×5 @ HAP   Metcon: for time   10-9-8… 3-2-1 Dip or Push-up 1-2-3… 8-9-10 Snatch 95/63 or DB Snatch 40/25

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Thursday, May 28, 2020

Warm-up: 500 m. Row for time or 1 min. Max Cal. Bike   Metcon: 13 min. AMRAP   20 DU or 50 SU 7 C2B 7 SA OH DB Squat 40/25 7 SA DB Push Press 40/25 3 min. Rest then 2 rds. for time 25 Back Squat 95/63 25 Bar-over Burpee

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Wednesday May 27, 2020

Warm-up: 2×50 Arm-only Assault Bike 2×3 Strict Pull-up 2×20″ Ring Plank 2×8 Lateral Shoulder Raise 2×5 Band Strict Press   Strength: Push Press 5×5 @ HAP   Metcon: for time – 1 rd. is RX, feel free to do 2 rds. if needed 12/8 cal. 40 K2E or Sit-up 30 Wall Ball 20/14 – if […]

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Monday, May 25, 2020

30 min. AMRAP – 5 min. per movement – partition in any way – team of 2   Partner DL 365/243 Snatch 95/63 DU or /3 SU Burpee Slam Ball 30/20 175 m. Backward Sled Pull 90/65

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