Friday 7/19/19

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. Rx+:(4 Rounds) Rx/L3: (3 Rounds) METCON AMRAP 16: 10...

Thursday 7/18/19

STRENGTH 1) Sumo Deadlift : 3/7 x 3 @65%, every 60s. — RX+ Against a Band @55% 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. METCON ”Kiss the Sky” 3 RFT: 12 Burpees 12 DB Front Squat (50, 35) Rest 6:00 + Repeat L3: (45, 30) L2: (35, 25)...

Wednesday 7/17/19

SKILL EMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20: 10 KBS (53, 35) 10 T2B 400 Meter Run L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Reverse...

Tuesday 7/16/19

STRENGTH 1) Shoulder Press: 3/5 x 3 @65% of Two Friday’s Ago. Rest 60s. -RX+ against a band @55% 2) Chest Supported DB Rows: 1/4 x 12. Rest 60s. METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c) SDHP (53,35) 1d) Russian Twist...

Monday 7/15/19

STRENGTH 1) Squat Clean: 1RM. Rest 2:00 2) Dimel Deadlifts: 1/3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off.