July 31, 2017

Warm Up - 15 Minute CAP

Metcon - "Nasty Girls" (15 Minute Cap)

3 RFT:

50 Air Squats

7 Ring Muscle-Ups*

10 Hang Power Cleans 135/95

STAMINA EMOM - EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS 53/35

Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

July 27, 2017

Warm Up - 30 Minute Cap

For time: 25 Minute Cap

3 Bergeron Beep Tests *

50 Row Calories

3 Bergeron Beep Tests

50 Row Calories

3 Bergeron Beep Tests

*7 Thrusters 75/55, 7 Pull Ups, 7 Burpees

July 26, 2017

1. Warm Up - 20 Minute Cap

2. Weightlifting - 

A) EMOM x 5

Clean Pull + Hang Power Clean + Power Clean

Set #1 – 50% of 1RM Clean

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

B) EMOM x 5

1 Power Clean, climbing in weight

*...

July 25, 2017

With a 30 minute running clock warm up and then..
Strength:
Back Squat 5×5 @ 80% 1RM BS
Romanian Deadlifts 5 x 8 @ 65% 1RM DL
s/s Banded Good Mornings x 30 (Purple/Green Band)

-10 minutes to rest & set up if needed-


Metcon - For Time(18 minute cap)
21-15-9
Row for Calor...

July 24, 2017

1. Warm Up - 12 Minutes

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

then....

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Ba...

July 21, 2017

Warm Up - 10 Minutes

Weightlifting - 15 Minutes

5 x 2 Split Jerks @ 70% 1RM

Metcon - 15 Minute AMRAP

15 Kettlebell Swings 53/35

100m Farmers Walk

12 1 Arm KB OHS

100m Farmers Walk

9 KB Cleans 

July 20, 2017

Warm Up - 10 Minutes

Strength - 20 Minutes

5 x 5 Push Press @ 70% 1RM

s/s 10 Ring Push Ups 

Metcon - 25 Minute CAP

2000m Row

150 Double Unders

10 Rounds of Cindy

*5 Pull Ups, 10 Push Ups, 15 Air Squats

July 19, 2017

Warm Up & Benchmark- 30 Minute Cap

For Time: 1 Mile Run

Metcon - 8 Minutes

3 Deadlifts 225/155

3 Toes-to-Bar

6 Deadlifts 225/155

6 TTB

9 Deadlifts

9 TTB

etc....continues adding 3 reps each round

July 18, 2017

1. Warm Up (10 mins)

2. Midline: Alternating Tabata (8 Sets of :20s on / :10s off)

Hollow Rocks

Superman Rocks

3. Metcon: Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)

Max Calorie Row in Time Remaining

Rest 5:00

Metcon Part #2

In a 5:00 Window…

6 Rounds of “The Chief...

July 17, 2017

With a 30 minute running clock

Warm up and then..

Strength: BACK SQUAT 

10 – 8 – 6 – 4 – 2

10 Reps @ 68% 1RM 

8 Reps @ 73% 1RM

6 Reps @ 78% 1RM

4 Reps @ 83% 1RM

2 Reps @ 88% 1RM

*Percentages based on 1RM Back Squat

Metcon: For Time

21 – 15 – 9

Alternating Kettlebell Snatches 53/35

...

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