Thursday, 31 Aug 17

Warm Up - 10 Minutes Mobility - 5 Minutes Technique - 25 Minutes Metcon - AMRAP x 15 60 Double Unders 150’ Walking Lunge 15 Deadlifts (225/155)

Wednesday, 30 Aug 17

Warm Up - 10 Minutes Warm Up 2 - 5 Minutes 6 Bench Press (50% weight) 3 Strict Pull-ups then… 4 Bench Press (workouts weight) 2 Strict Pull-ups Metcon - 30 Minute Cap “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3:00 between rounds.

Tuesday, 29 August 17

Warm Up - 20 Minute Cap Metcon Part #1 - In a 4:00 Window: 200 Meter Run 15/12 Calorie Row 15 Hang Power Cleans (95/65) Max Lateral Burpees over bar in time remaining. Rest 4:00 Part #2 - In a 4:00 Window: 200 Meter Run 12/9 Calorie Row 12 Hang Power Cleans (125/85) Max Lateral Burpees over bar in time remaining. Rest 4:00 Part #3 - In a 4:00 Window: 200 Meter Run 9/6 Calorie Row 9 Hang Power Cleans (155/105) Max Lateral Burpees over bar in time remaining

Monday, 28 August 17

1. Warm Up - 10 Minute 1a. Mobility - 5 Minutes 2. Strength - 15 Minutes 10 - 8 - 6 Back Squat 10 Repetitions @ 63% of 1RM 8 Repetitions @ 68% of 1RM 6 Repetitions @ 73% of 1RM Rest as needed between sets, but aim not to exceed (3) minutes. 3. Metcon - AMRAP x 18 30 Thrusters 75/55 30 Box Jumps 24/20 30/21 Calorie Row 30 Toes to Bar

Friday, 25 August 17

1. Group Warm Up - 10 mins 2. Metcon - 3 RFT (20 Minute Cap) 5 Front Squats 135/95 5 Back Squats 5 Overhead Squats 15 Box Jump Overs 24/20" 3. Mobility - 10 mins

Thursday, 24 August 17

Warm Up - 10 Minutes Metcon - 40 Minute Cap 3 RFT: 200m Run 9 Deadlifts 135/95 Rest 5 Minutes 3 RFT: 200m Run 6 Deadlifts 185/135 Rest 5 Minutes 3 RFT: 200m Run 3 Deadlifts 225/155

Wednesday, 23 August 17

Warm Up - 10 Minutes 2. Strength -15 Minutes 4 x 5 Bench Press @ 70% across 3. Metcon - 25 Minute Cap "Annie" 50 - 40 - 30 - 20 - 10 Double Unders(2:1) Abmat Situps

Tuesday, 22 August 17

1. Warm Up - 10 Minute Cap 2. Weightlifting - 20 Minutes Squat Clean 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 3. Strength - 12 Minutes Find Heavy Single Front Squat 4. Metcon - AMRAP x 13 9 Hang Power Cleans 95/65 12 Push Press 95/65 15 Air Squats

Monday, 21 August 17

Warm Up - 10 Minutes Strength - 15 Minutes Work up to working weight then 3 x 5 Strict Press @ 70% across Metcon - AMRAP x 15 50 Double Unders 200m Run 15 One Arm Overhead Kettlebell Squats 53/35

Friday, 18 August 17

Warm Up - 12 Minutes Mobility - 6 Minutes Metcon Overview & Rehearsal - 10 Minutes Metcon - 3 RFT (12 Minute Cap) 10 Chest to Bar Pull-Ups 10 Front Squats (165/110) 10 Burpees

Thursday, 17 August 17

Warm Up & Mobility - 20 Minutes Metcon - 3 RFT (25 mins) 50/35 Calorie Row 100 Double Unders (2:1) 200 Meter Farmers Carry (70/53 kettlebells)

Wednesday, 16 August 17

Warm Up - 6 Minutes Metcon "Baby Mangel" AMRAP x 20 10 Box Step Ups 24/20" 4 Power Snatches 115/75 17 Air Squats *all movements done with 20/14# wallball strapped to belly

Tuesday, 15 Aug 17

Warm Up - 8 Minutes Mobility - 4 Minutes Strength - 18 Mins Front Squat 3-3-3-3 Metcon- For Time: (20 Minute Cap) 12 Clean & Jerks 135/95 9 Clean & Jerks 185/135 6 Clean & Jerks 225/155

Monday, 14 Aug 17

1. Warm Up - 10 Minutes 1a. Mobility - 6 Minutes 2. Technique - 20 Minutes 3. Metcon - 20 Minute Cap 21-15-9 Sumo Deadlift High Pull 95/65 Push Press 95/65 Lateral Bar Over Burpees

Thursday, 10 August 17

Warmup - (10 mins) Mobility - (5 mins) Metcon - For Time (20 Min Cap) 15-10-5 Kettlebell Swings 70/53 Toes to Bar 800 Meter Plate Run 45/25 5-10-15Kettlebell Swings 70/53 Toes to Bar

Wednesday, 9 August 17

1. Warm Up - 10 mins 2. Strength - 25 mins Sumo Deadlift Build up to heavy single, then complete 4×3 @ 80% of heavy single 3. Metcon - 4 x 5 minute rounds (20 mins) 40 Wall Balls 20/14 10 Calorie Row Rest in remaining time

Tuesday, 8 August 17

1. Warm Up - 10 Minutes 2. Metcon- 3 RFT (20 Minute Cap) 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders

Monday, 7 August 17

1. Warm Up - 10 Mins 2. Mobility - 8 Mins 3. Conditioning- Benchmark Max Calorie Row in 60 seconds 4. Metcon - Alt. EMOM x 20 1st- 1 Round of Cindy 2nd- 3 Deadlifts (Climb in Weight) *1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats *For RX deadlifts start at 1.5x BW and work up if possible.

Friday, 4 August 17

Warm Up - 12 Minutes Mobility - 5 Minutes Rehearsal - 10 Minutes Work up to working weight. 3 Front Squats 5 Chest to Bar Pull-ups 15 Double Unders or 15 Single Unders METCON - 3 RFT (20 Minute CAP) 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders

Thursday, 3 August 17

Warm Up & Mobility - 15 mins Technique - 10-15 mins Metcon - For Time 25 Minute Cap 27-21-15-9 Kettlebell Swings 70/53 Burpees 400m Run

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