Wednesday 8/1/18

SKILL Handstand Walking or Handstand Hold METCON 5 Rounds of 40s work/20s Rest for max reps: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Handstand Walking or Shoulder Taps 1d) Russian Twists w. a plate (25, 15) 1e) Max Calories Bike, Row or Ski Erg...

Tuesday 7/31/18

STRENGTH Jerk: 6 x 3 @70-75% of 7/27, every 90s. METCON Every 4:00 x 4 Sets: 12 C2B Pull-ups 400 Meter Run Rx+:(15 C2B Per Round) L3: (Chin over bar pull-ups) L2: (Band Assisted Pull-ups) L1: (Ring Rows) (200m...

Monday 7/30/18

STRENGTH Box Back Squat: 6 x 3. Rest 2:00 METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) *Alternate Scaling Bike = 45 Calorie...

Friday 7/2018

STRENGTH Weighted Chin-up: 1 Rep Max. Rest 2:00 METCON ”Roundabout” For total time: 21 S20H (135, 95) 800 Meter Run Rest 2:00 15 S20H (155, 105) 600 Meter Run Rest 2:00 9 S20H (185, 115) 400 Meter Run Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165,...

Thursday 7/19/18

STRENGTH 1) EMOM 8: 3 Paused Front Squats @65-70%. – 2 Second pause on each rep. right into, 2) EMOM 4: 5 RDLs @same weight as Front Squat METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time you drop the bar complete...