Monday, 31 July 17

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)

Thursday, 27 July 17

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

Wednesday, 26 July 17

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 *looking for heavy single Metcon - Ascending Ladder for 7:00 – 1 Power Clean, 30 Double-Unders 165/110 2 Power Cleans, 30 Double-Unders 3 Power Cleans, 30 Double-Unders 4 Power Cleans, 30 Double-Unders 5 Power Cleans, 30 Double-Unders etc...

Tuesday, 25 July 17

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 Calories Front Squat 135/95 Double Unders x 3 (5:1 singles)

Monday, 24 July 17

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 Back Squats 5 Elbow Rotations 5 Behind the Neck Presses 5 Stiff-Legged Deadlifts 5 Overhead Squats 2. Weightlifting: EMOM x 8 Power Snatch Complex Waves Snatch Grip Deadlift + Hang Power Snatch + Power Snatch At 0:00 -1 Complex @ 55% of 1RM Snatch At 1:00 - 1 Complex @ 60% of 1RM Snatch At 2:00 - 1 Complex @ 65% of 1RM Snatch At 3:00 - 1 Complex @ 55% of 1RM Snatch At 4:00 - 1 Complex @ 60% of 1RM Snatch At 5:00 - 1

Friday, 21 July 17

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

Thursday, 20 July 17

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

Wednesday, 19 July 17

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

Tuesday, 18 July 17

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” (135/95) Max Calorie Row in Time Remaining Rest 5:00 Metcon Part #3 In a 5:00 Window… 5 Rounds of “The Chief” (155/105) Max Calorie Row in Time Remaining *1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

Monday, 17 July 17

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 Calorie Row and then directly into… 21 – 15 – 9 Box Jump Overs 24″/20″ Pull-Ups

Friday, 14 July 2017

With a 30 minute running clock: Warm up and then.. Strength: 5 RNFT 3 Front Squats @ 80% across Rest 30 Seconds 3 Seated Box Jump (seat at parallel) Metcon 1 - 10 minute cap 100 Burpees For Time Metcon 2 - EMOM x 8 1st minute- 20 Wall Balls 20/14 2nd minute- 5 Strict pull ups

Thursday, 13 July 17

Warm Up - 10 Minutes Strength - 15 Minutes Bench Press 4 x 80% 4 x 85% 4 x 87% 4 x 90% Metcon - Rowing Intervals With a running clock, complete: 8 x 500m Row Rest 1 Minutes between sets

Wednesday, 12 July 17

1. Warm Up - 10 Minutes 2. Metcon: 25 Minutes Part #1 In a 5:00 Window: 600 Meter Run Time Remaining, AMRAP: 12 Deadlifts (185/135) 12 Barbell-Facing Burpees Rest 5:00 Part #2 In a 5:00 Window: 400 Meter Run Time Remaining, AMRAP: 9 Deadlifts (225/155) 9 Barbell-Facing Burpees Rest 5:00 Part #3 In a 5:00 Window: 200 Meter Run Time Remaining, AMRAP: 6 Deadlifts (275/185) 6 Barbell-Facing Burpees 3. Midline: EMOM x 9 (3 Rounds) Minute 1 - 15 Weighted Sit-Ups (10# Plate) Minute 2 – 15 Pausing Hip Extensions (Pause at Top) Minute 3 - 15 Banded Good Mornings

Tuesday, 11 July 2017

Warm Up, Stretch & Roll Metcon: For Time 27 – 21 – 15 – 9 Calorie Row Kettlebell Swings 53/35 Box Jumps 24/20

Friday, 7 July 17

Warm Up Strength: Front Squat 3×3 at 70% 3×2 at 80% 2×1 at 85% Metcon 3 RFT 20 Cal Row 12 Deadlift 155/115 9 Hang Power Cleans 155/115 6 Shoulder To Overhead(push Jerk) 155/115

Thursday, 6 July 17

Warm Up - 10 Minutes Strength: 25 Minutes 1. 10 x 1 Behind the Neck Jerk (build to moderate weight) 2. 8 x 1 Power Clean + 2 Push Jerks (build to 75-80% 1RM C&J) Metcon: AMRAP x 15 30 Double Unders (3:1) 15 Chest to Bar 10 Burpees to 45 Plate

Wednesday, 5 July 17

Warm Up Weightlifting Snatch Complex x 5 Pausing Snatch Grip Deadlift + High Hang Snatch + Overhead Squat *work up in weight while maintaining proper form Metcon - 4 RFT 600m Row 12 Hand Release Push Ups 15 Deadlifts 275/195

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