Friday 5/24/19

STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a) Barbell Rows 1b) Barbell SDHP 1c) Barbell Curls 1d) Barbell Strict Press 1e) Abmat Sit-ups L2/L1: (35,...

Thursday 5/23/19

STRENGTH Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. METCON ”Fool in the Rain” For time: 30-20-10 Wall balls (20, 14) 21-15-9 Deadlifts (225, 155) Rx+:(275, 185) (30, 20# Medball) L3: (185, 125) L2: (14, 10) (155, 105) L1: (10, 8) (135, 95) 10:00...

Wednesday 5/22/19

SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. METCON EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike Minute 5: Rest *Score = totals reps +...

Tuesday 5/21/19

STRENGTH 1a) Push-ups: 3 x submax. No rest. 1b) Strict Chin-ups: 3 x submax. Rest 2:00 METCON AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power Snatch each arm (50, 35) 6 Single Arm DB Push Press each arm (50, 35) Rest 60s L3: (45, 30) L2: (35, 25) L1: (30, 20) (7...

Monday 5/20/19

STRENGTH 1) Ultra Wide Stance High Box Squat: 6 x 4. Rest 2:00 2) Glute Hip Thrust: 5 x 6-8. Rest 90s. 3) DB 1 1/4 Split Squats: 3 x 8 ea. Rest 60s. 4) Serratus Crunch: 4 x 10. Rest 60s.