Friday 8/30/19

STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 2) Chest Supported DB Rows: 1/4 x 15. Rest 60s. METCON For time: 100 Double Unders 25 Push Press (95, 65) 75 Double Unders 20 Push Press (135, 95) 50 Double Unders 15 Push Press (155, 105) L3: (75, 55) (115, 75) (135, 95)...

Thursday 8/29/19

STRENGTH Back Squat Submaximal Work: 1 x 4 @60%,1 x 4 @70%, 1 x 3 @80%, 1 x 3 @85%, 2 x 3 @90%. Rest 2-3:00 *Rest 3:00 between sets of 90% METCON “Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105)...

Wednesday 8/28/19

METCON With a partner: 8 Minutes of Rowing for max distance 8 Minutes of Bike for max calories 8 Minutes of Max Distance Jog 8 Minutes of: 8 Power Cleans (135, 95) 6 Front Squats (135, 95) 4 S20H (135, 95) *One person works. Split as desired. Score = total rounds of...

Tuesday 8/27/19

STRENGTH Close Grip Floor Press: 3/4 x 6 @60% of Last Friday. Rest 90s. *Between work sets complete 10 DB Hammer Curls METCON 20 Minutes on the clock: Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35) Remaining time Max Rounds of: 4 HSPU...