170720

July 19, 2018
170720

Skill
Metcon
10 minute EMOM:
8/6 HSPU

L1: 8/6 pike push-up or scale with plates
L2: 8/6
L3: 10/8

Metcon
Metcon (Time)
10 rounds for time:
5 burpees
10 thrusters
20 second true hollow hold

L1: DB thruster; 45/35
L2: 75/55
L3: 95/65

180719

July 18, 2018
180719

Skill
Front Squat (2 rep max)
20 minutes to establish a 2 rep max

Metcon
Metcon (Time)
3 rounds for time:
400m run
15 pull-up
20 deadlift
1 minute rest

L1: 135/95; ring Row
L2: 205/135; pull-up
L3 225/155: chest to bar

Total time including rest

180718

July 17, 2018
180718

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
20 DB snatch (10/10)
20 sit-up
20 hand release push-ups

Rest 5 min

12 minute AMRAP:
10 calorie bike
14 pistol (7/7) or 40 air squat
50 DU or 100 jumping jacks (25 attempt)

180718

July 17, 2018
180718

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
20 DB snatch (10/10)
20 sit-up
20 hand release push-ups

Rest 5 min

12 minute AMRAP:
10 calorie bike
14 pistol (7/7) or 40 air squat
50 DU or 100 jumping jacks (25 attempt)

180717

July 16, 2018
180717

Skill
Overhead Squat (5 x 4)

Metcon
Metcon (Time)
For time:
100 wallball (20/14#)
30 clean & jerk
400m run

L1: 45/35
L2: 105/75
L3: 135/95

180716

July 15, 2018
180716

Skill
Bench Press (6 x 3)
4 x 10 bent over row between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
12 back squat
20 box jump

L1: 45/35
L2: 115/85
L3: 135/95

180714

July 13, 2018
180714

Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
Teams of 2
200m sled pull
30 one arm clean & jerk (15/15)
30 wallball
30 lunges (15/15)
30 HSPU
30 ab roll

L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold
L2: 35/20+; 3×45; 75/55
L3: 50/35+; 4×45; 95/65

180714

July 13, 2018
180714

Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
Teams of 2
200m sled pull
30 one arm clean & jerk (15/15)
30 wallball
30 lunges (15/15)
30 HSPU
30 ab roll

L1: 5/10 +; 2×45, bodyweight lunge, 30 sec plank hold
L2: 35/20+; 3×45; 75/55
L3: 50/35+; 4×45; 95/65

180713

July 12, 2018
180713

Skill
Strict Press (5 x 3)
Push Press (3 x 2)

Metcon

Metcon (Time)
For time:
20 deadlift
50 double under (or 25 attempts)
200m run
15 deadlift
50 double under (or 25 attempts)
200m run
10 deadlift
50 double under (or 25 attempts)
200m run
5 deadlift
50 double under
200m run

L1: 135/95+
L2: 205/135+
L3: weight increases after each 200m run. 225/155; 245,165; 275,185; 315/205 (only for L3)

180712

July 11, 2018
180712

Skill
Overhead Squat (Weight)

Metcon
Metcon (AMRAP – Reps)
4 rounds (for reps)
Min 1: pull up
Min 2: box jump
Min 3: power snatch
Min 4: calorie row
Min 5: rest

L1: 45/35 or DB snatch
L2: 95/65
L3: 135/95

(Fight Gone Bad style – transition within minute)