August 31, 2017

Warm Up - 10 Minutes

Mobility - 5 Minutes

Technique - 25 Minutes

Metcon - AMRAP x 15

60 Double Unders

150’ Walking Lunge

15 Deadlifts (225/155)

August 30, 2017

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.

August 29, 2017

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...

August 28, 2017

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 Thruste...

August 25, 2017

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

August 24, 2017

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

August 23, 2017

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 

August 22, 2017

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

August 21, 2017

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

August 18, 2017

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

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