Friday 6/29/18

STRENGTH 1) EMOM 10: ODD Minutes: Hang Power Snatch x 3 @75% EVEN Minutes: Hollow Rocks x 10 2) Metcon Prep 2 Sets of: 10 Power Snatch 5 Lateral Burpees Rest 60s. METCON AMRAP 20 w. a partner: 12 Power Snatch (75, 55) 9 Lateral Burpees 50 Meter Unilateral Farmer Carry...

Thursday 6/28/18

STRENGTH 1) Sumo Deadlift against band 9 x 3 @50%, every 60s. – Reset on each rep. These should be light + fast! 2) KB Squat Jumps: 3 x 5 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep. METCON ”Karen” For time: 150 Wallballs...

Wednesday 6/27/18

METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Hollow Rocks *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 45:00 Cap *Alternate Option Rowing = 1 Mile, 800m, 600m,...

Tuesday 6/26/18

STRENGTH 1a) Close Grip Bench Press: 1RM. Rest 2:00 – Grip just inside of shoulder width – Build to a max in 6-8 sets. Have spotters in place. – Beginners: 5 x 5, adding. Rest 2:00 1b) Banded Pulldowns: In between sets perform 15 reps. 2) Review the ”Man Maker” METCON...