180710
Skill
Back Squat (6 x 5)
4 x 20 bird dog
Metcon
Metcon (Time)
4 rounds for time:
15 toes to bar
20 sumo deadlift high pull
400M bike erg (@80rpm+)
15 toes to bar
20 sumo deadlift high pull
400M bike erg (@80rpm+)
L1: KB, knee-up
L2: 75/55
L3: 95/65, 20 TTB
180709
Skill
Deadlift (5 x 5)
bar good morning 4 x 10
Metcon
Metcon (Time)
For time: (20 minute cap)
800m run or 1200m row
30 clean & jerk
50 box jump overs
800m run or 1200m row
30 clean & jerk
50 box jump overs
L1: DB or 45/35
L2: 115/75
L3: 155/115
180707
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of two:
20 minute AMRAP:
600m row
40 front rack lunges
40 pull-up
20 burpees
20 minute AMRAP:
600m row
40 front rack lunges
40 pull-up
20 burpees
L1: DB or bodyweight lunges
L2: 75/55
L3: 95/65
180706
180705
Skill
Back Squat (6 x 3)
Metcon
Metcon (Time)
4 rounds for time:
400m run
12 SH2OH
20 sit-up
400m run
12 SH2OH
20 sit-up
L1: 45/35
L2: 105/75
L3: 135/95
180704 – Reps for ‘Merica
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
7 deadlift
4 rope climb
17 burpees
76 air squat
30 minute AMRAP:
7 deadlift
4 rope climb
17 burpees
76 air squat
L1: KB or DB, 135/95+
L2: 205/135
L3: 275/185
180703
Skill
Seated Strict Press (6 x 4)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds:
6 minute AMRAP
5 squat clean
10 push-up
rest 3 minutes between rounds
L1: 45/35
L2: 115/75
L3: 155/115
180629
Skill
Split Press (6 x 4)
Press from Split Stance
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
300m row
15 thruster
10 T2B
300m row
15 thruster
10 T2B
L1: 45/35
L2: 75/55
L3: 95/65
180629
Skill
Split Press (6 x 4)
Press from Split Stance
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
300m row
15 thruster
10 T2B
300m row
15 thruster
10 T2B
L1: 45/35
L2: 75/55
L3: 95/65
180626
Skill
Sumo Deadlift (6 x 2)
Metcon
Metcon (Time)
For time: (20 minute cap)
800m run
20 power snatch
6/4 ring muscle up
800m run
20 power snatch
6/4 ring muscle up
L1: 45/35; 20 dips + 20 jumping pull-up
L2: 95/65; 6/4
L3: 115/85; 10/8