Monday, July 6, 2020

Warm-up:
  • 2×5 HR Push-up
  • 2×20″ Pull-up Hang
  • 2×8 DB Row
  • 2×8 DB SL RDL
  • then 2×8 DL heavier then your B-O Row

 

Strength:
  • 5×5 @ HAP

 

Metcon:
for time – reps of 9-12-15
 
  • Clean & Jerk 135/93
  • C2B Pull-up

Friday, July 3, 2020

Warm-up:
  • 2×8 Band “W” to Press
  • 2×8 DB Upright Fly
  • 2×8 DB B-O Fly
  • 2×5 Strict Push-up

 

Strength:
  • Bench Press – 5×5 @ HAP

 

Metcon:
3 x E4MOM
 
  • 20 Step-up 20/16
  • 15 KB Swing 53/35
  • 10 AAKBSDHP 53/35
  • 5 Clean 135/93

Monday, June 29, 2020

Warm-up:
  • 2×8 DB Wrist Curl
  • 2×8 DB Reverse Wrist Curl
  • 2×8 DB Tricep OH Ext.
  • 2×5 Seated Vertical Jump
  • 2×5 Pause Squat
  • Wrist & Rack Stretch

 

Strength:
  • Front Squat – 1RM

 

Metcon:
for time – reps of 9-12-15
 
  • Clean & Jerk 135/93
  • C2B Pull-up – use a band if needed, everyone needs to be pulling to chest

Saturday, June 27, 2020

MetCon:
FREAK – 1 rd. for time – team of 2 – each athlete completes movement and reps as listed, break-up as wanted
 
Fran
  • 21 Thruster 95/63
  • 21 Pull-up

 

Eva
  • 60/40 Row or 30/20 Bike
  • 30 Russian KB Swing 70/53
  • 10 Strict Pull-up

 

Annie
  • 50 DU or 150 SU
  • 50 Sit-up

 

Kelly
  • 30/20 Row or 15/10 Bike
  • 30 Box Jump 20/16
  • 30 Wall Ball 20/14

Friday, June 26, 2020

Warm-up:
  • 2×5 Band Strict Press
  • 2×8 Upright Row
  • 2×8 Band Strict OH Extension
  • Snatch Ladder

 

Strength:
  • Jerk – 5×5 @ HAP

 

Metcon:
12 min. AMRAP
 
  • 12/9 Cal.
  • 12 SB Wall Ball 30/20
  • 12 SB Push-up

Thursday, June 25, 2020

Warm-up:
  • 350 m. Plate Carry 45/25

 

Metcon:
Bergeron “beep” Test
 
  • 20/15 Cal.
  • 2 rds. Bergeron Test 75/53
  • 20/15 Cal.
  • 2 rds. Bergeron Test 75/53
  • 20/15 Cal.
  • 2 rds. Bergeron Test 75/53

 

Bergeron “beep” test is 7 Thruster, 7 Pull-up and 7 Burpee