Friday 9/28/18

STRENGTH 1) Push Press: 10-8-6-4. Rest 2:00 2) Rollback Tricep Extensions: 3 x 15. Rest 30s. 3) Barbell Curls: 3 x 10. Rest 30s. METCON Assault Bike Test: 4 Minutes Max Calories or Row Calorie Test 4 Minutes Max...

Thursday 9/27/18

STRENGTH EMOM 8: 3 Front Box Squats @60% of Monday 2RM. METCON ”Wicked Garden” For time: 15 Front Squats (155, 105) 21 T2B 30 Bar Facing Burpees 12 Front Squats 15 T2B 20 Bar Facing Burpees 9 Front Squats 9 T2B 10 Bar Facing Burpees L3: (135, 95) L2: (115, 75) (Knee...

Wednesday 9/26/18

METCON With a running clock: AMRAP 0:00-5:00 10 S20H (135, 95) 10 Box Jumps w. step down (24, 20) 7:00-12:00 10 KBS (53, 35) 10 G2OH w. plate (45, 25) 14:00-19:00 20 Walking OH Lunges w. plate (45, 25) (total) 50 Double Unders L3: (115, 75) L2: (95, 65) (20, 15) (35,...

Tuesday 9/25/18

STRENGTH Gymnastics Endurance Week #2 Strict Pull-ups: 3 x submax: Rest 2:00 Set #1: Wide Grip, Pronated Set #2: Shd width Grip, Supinated Grip Set #3: Close Grip Supinated Grip METCON 4 Rounds for total time: 10 Hang Power Cleans (135, 95) 20 Calorie row 25 Abmat...

Monday 9/24/18

STRENGTH Front Squat Box Squat: 2RM. Rest 2:00 METCON ”Chuck Taylors” AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees L3: (185, 125) L2: (155, 105) L1: (135, 95)