Friday 8/31/18

METCON ”Jack” AMRAP 20: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) L3: (95, 65) (45, 25) L2: (75, 55) (35, 25) (20, 15) L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

Thursday 8/30/18

STRENGTH Low Box Squat 6 x 2 @70%, every 60s. METCON ”Sandstorm Task Domain” 5 RFT: 10 Deadlifts (225, 155) 200 Meter Run L3: (185, 125) L2: (155, 105) L1: (135, 95) 10:00 Cap

Wednesday 8/29/18

GYMNASTICS Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON EMOM 25: Minute 1: 1 Turkish Get-up each arm (53, 35) Minute 2: 10 Goblet Squats (53, 35) Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)...

Tuesday 8/28/18

STRENGTH Close Bench Press: 10-8-6-4, adding weight each set. Rest 90s. METCON 5 Rounds of: 2 Minutes Max Calories on the Rower or Assault Bike 100 Meter Farmer Carry (70, 53) Rest 60s. *Score = total calories after all 5...

Monday 8/27/18

STRENGTH Squat Clean + Jerk: 5 x 2. Rest 90s. METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans)...