4th of July Hours

Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...

Monday 7/1/19

STRENGTH Barbell Glute Bridges: 3/4 x 6-8. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wall balls Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...

Friday 6/28/19

STRENGTH Bench Press: 5-4-3-2-1+. Rest 2:00 METCON EMOM 20: Minute 1: 15 Hollow Rocks Minute 2: 12 Ring Rows Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 100 Ft. Bear Crawl L2: (20, 15) L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear...

Thursday 6/27/19

STRENGTH Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 METCON ”Nor’easter” AMRAP 15: 5 Power Snatches (115, 75) 10 T2B 15 Wall balls (20, 14) Rx+:(135, 95) L3: (95, 65) L2: (75, 55) (Knee Lifts) (14, 10) L1: (65, 45) (Knee Lifts) (10,...

Wednesday 6/26/19

STRENGTH EMOM 12: ODD Minutes: L-sit 30s EVEN Minutes: Plank 30s METCON EMOM 20: ODD MINUTES: Handstand Push-ups EVEN MINUTES: Dbl Unders Score= Total HSPUs