Thursday 8/1/19

STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @65% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. – max height on each rep. METCON 3 Rounds for total time: 20 Deadlifts (225, 155) 20 T2B Rest 2:00 L3: (185, 125) L2:...

Wednesday 7/31/19

METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds Rx+:(95, 65) L3: (65, 45) L2: (55, 35)...

Tuesday 7/30/19

STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1” Wider than medium grip METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 15/12 Calorie Row L3: (10 Pull-ups) L2: (Band...

Monday 7/29/19

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack Reverse Lunges each leg 8 Push Press 8 Back Squats 8 Goodmornings 8 Bent-over Barbell Rows Rest 2:00-3:00 L3: (75, 55) L2: (65, 45) L1:...

Friday 7/26/19

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 12: 100 Ft. Overhead KB Carry (right) 100 Ft. Overhead KB Carry (left) 12 KB...