Month: July 2017

7/31/2017

General Warm-up 2×2 DB Single Arm PP/ Single Arm Front Squat Working up to weight being used in metcon… Watch Forn Bench Press (5×5 Across) Golf: Metcon (Time) 2 Rounds For Time 8 Single Arm KB PP– 18 Single Arm KB Front Squat (9 R/9L) 6 KB PP– 16 KB FS (8R/8L) 4 KB PP– 14 KB FS…

7/28/2017

1-2 Rounds: 10 Glute Bridges 8-10 Push Ups 10 Goblet Squats a1: Back Squat NME (5,3,1,1,1RM) All reps done @ 3010 Tempo 2-3min rest btwn sets of the same lift. Alternate with Bench Press a2: Bench Press NME (5,3,1,1,1RM) All reps done @ 3010 Tempo 2-3m rest btwn sets of the same lift 30 MIN…

7/27/2017

Turkish Get Up (5 x 2/2) coach led, pause in each position Metcon (Weight) KB Z-Press (alternating) 3 x 8/8 Rest 60 sec GHD Situps 3 x 10-20 Rest 2 min after superset scale GHD reps, or only go half way Metcon (4 Rounds for time) 4 rounds 10/8 Calorie Row 6 S2OH 135/95 2 Squat Snatches Rest…

07/25/17

Metcon (No Measure) 6 rounds of PRACTICE: 20 sec T2B 20 sec rest 20 sec HSPU 20 sec rest Goal is UB during working intervals Scale HSPU to QUALITY pushups Metcon (AMRAP – Rounds and Reps) 15min Grinder Pace 10m Handstand Walk 20 Russian Twists 20/14lbs 8 High Box Jumps 30/24″ or higher 30m Goblet Carry Scale…

7/26/17

Metcon (No Measure) 8 min Double Unders PRACTICE: Flight Simulator Rounds, rest 10 sec between rounds 1 x 5 twice 1 x 10 twice 1 x 15 twice, etc Metcon (Time) 2 rounds: 25 R KBS 53/35 20 Shuttle Runs 20 A KBS 20 Shuttle Runs 15 SDHP 20 Shuttles 10 KB Snatches alternating 20 Shuttles