Tuesday 08/01/17

Warm up 3 steady rounds -5 burpee pull ups -10 Jumping lunges -20 second rest MetCon 14 Minute AMRAP -10 Chest to Bar Pull Ups -60 ft OH walking lunges with plate 45/25 -15 Burpees Cool Down/Mobility

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Monday 07/31/17

Warm up 2 steady rounds 20 cal row 20 medball cleans 20 second handstand hold Lifting: Clean and Jerk (touch and go) 5×5 *Allow 5 minutes per set. *as heavy as possible, holding onto the bar. Partner Interval work 4 Rounds For Time (12 minute cap) 30 Cal Row 15 Burpee over rower

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Friday 07/28/17

Warm Up 10 minute cap -30 Sumo Deadlift High Pulls with Kettlebell -30 Jumping squats -For time remainder, medball Squat and toss for distance Lifting: Deadlifts 3×3 3×2 Megaladon

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Thursday 07/27/17

Warmup Pass-thoughs Overhead Squat therapy with PVC Work on technique for / Work up to a heavy snatch Hammerhead 12 minute AMRAP – 10 power snatches 95/65 – 20 Toes-to-Bar – 30 Double Unders

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Wednesday 07/26/17

Warm up 3 rounds 10 Jumping squats 20 second Front rack hold @ 90% of front squat max Lifting: :10 – 25 Front Squats 3-3-2-2-1-1-1 Mako Shark: (Partner relay) 8 Rounds For Time – 100 meter sprint – 15 Kettlebell swings – Tag Partner and Rest

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Tuesday 07/25/17

Warm Up 2 steady rounds of: 5 burpee pull-ups 10 light kettlebell snatches 20 walking Lunges Bull Shark 20 minute Amrap of: 200 Meter Run 10 Pullups 15 Pushups 20 Kettlebell Snatches 1.5/1 30 Burpees

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Monday, 07/23/17

Warm Up Tabata: medball cleans ~then~ Work on technique for / work up to heavy clean Great White: 4 RFT 300 meter Row 5 Squat Cleans @ 75%

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Friday 07/21/17

Warmup Pass throughs Overhead squat and snatch therapy with PVC Lifting: 10 Minute EMOM 1 Full Snatch (Start at 60% and increase weight each set) #OnFridaysWeWallball 4 RFT 30 DB Snatches 50/35 (alternate arms) 30 Wallballs 20/14 10ft/9ft

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Thursday 07/20/17

Warm Up: 3 rounds at steady pace 10 pull ups 10 jumping squats 10 KB deadlift high pull ~then practice double unders and roll out/ stretch calves Metcon: 20 minute AMRAP -50 Double Unders -25 Sumo deadlift high pulls 95/75 -50 Double unders -25 Box Jumps 24/20 -50 Double Unders -25 Pull Ups Then WALK […]

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Wednesday 07/19/17

Warm Up: 3 rounds at steady pace -Row 15 Calories -30 second hand stand hold Lifting: 3×3 Push Press 3×3 Behind the neck Push Jerk PARTNER Interval work: Accumulate a 3200 meter Row by switching every 200 meters.

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