Monday, July 13, 2020

Warm-up:
  • 2×50 Arm-only Assault Bike
  • 2×3 Strict Pull-up
  • 2×20″ Ring Plank
  • 2×8 KB Shrug
  • 2×8 Band Strict Press
Strength:
  • Seated Floor Press – 5×5 @ HAP
Metcon:
7 rds. for time
  • 10 KB/DB Snatch 53/35
  • 3 Deadlift 275/183

Saturday, July 11, 2020

40 min. AMRAP – team of 2 – split evenly, you go I go
 
  • 46/32 Cal.
  • 70 KB Goblet Squat 53/35 (or Step-up)
  • 80 HR Push-up
  • 90 Jumping Pull-up – set-up on a box were as the middle of your forearm when extended above your head is at the bar.
  • 800 m. Farmer Carry, one 53/35 KB

Saturday, July 11, 2020

40 min. AMRAP – team of 2 – split evenly, you go I go
 
  • 46/32 Cal.
  • 70 KB Goblet Squat 53/35 (or Step-up)
  • 80 HR Push-up
  • 90 Jumping Pull-up – set-up on a box were as the middle of your forearm when extended above your head is at the bar.
  • 800 m. Farmer Carry, one 53/35 KB

Friday, July 10, 2020

Warm-up:
  • Ride, Row or Run
  • Wrist & Rack stretch
  • 2×8 DL greater then your Clean
 
Strength:
  • Clean – 1RM
 
Metcon:
10 min. AMREP
  • 30 Cluster 115/83 – then in remaining time MAX rep SU

Thursday, July 9, 2020

Warm-up:
as needed
 
Metcon: Lift an Elephant
Men: 13,000 lbs./9500/7500
Women: 8900 lbs./7300/5300
use the below movements to hit a designated weight – first 3 movements have a minimum of 30 reps and a maximum of 50 reps – then finish total with the deadlift
 
  • Buy-in: 400 m. Run or 24/18 cal or 100 DU or x3 SU = 5000 lbs.
then
  • Wall Ball 20/14
  • Slam Ball 30/20
  • KB Swing 53/35
then
  • DL 185/123

Wednesday, July 8, 2020

Warm-up:
  • 2×8 Good Morning
  • 2×5 KB/DB Pause Squat
  • 2×5 Squat Jump
  • 90/90 Stretch
  • Ramp-up with Box Squat

 

Strength:
  • Back Squat – 5×5 @ HAP

 

Metcon:
1 rd. for time
 
  • 30 Step-up 20/14
  • 15 Clean & Jerk 95/63
  • 20 Air Squat
  • 10 Clean & Jerk 95/63 or 115/83
  • 10 Pistol
  • 5 Clean & Jerk 95/63 or 135/103

Tuesday, July 7, 2020

Warm-up:
  • get in a run, row, ride or jump rope
  • accumulate 2 min in a front plank, either high or low or both
  • spend some time with band good mornings and strict press

 

Metcon:
1 rd. for time
 
  • 24/16 Cal. or 225 SU or 400 m. Run
  • 50 Mountain Climber
  • 30 EA DB AA Snatch 40/25
  • 10 EA DB Strict Press 40/25
  • 30 EA DB AA Snatch 40/25
  • 50 Mountain Climber
  • 24/16 Cal. or 225 SU or 400 m. Run