Category: Uncategorized

7/25/19 Back Squat (1 x 3 x build to heavy ) 10 min clock Metcon (Time) 200 m run 27 wall balls 20/14 27 box jumps 24/20" 200 m run 21 wb 21 bj 200 m run 15 wb 15 bj 200 m run 9 wb 9 bj 200 m run

7/24/19 Good Mornings (1 x 3 x build to heavy) 10 min clock 2k Row (Time) Max Effort 2k Row

7/23/19 Split Jerk (1 x 3 x build to heavy ) 10 min clock. From the rack. Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 kb swings 53/35 30 ab mat situps 45 air squats

7/22/19 Thruster (1 x 3 x build to heavy ) 10 min clock; building to heaviest set of 3. May take off the rack. Record heaviest. Metcon (AMRAP – Rounds and Reps) AMRAP 14 15 thrusters 95/65 30 du 15 pullups 30 du RX+ chest to bar

7/19/19 Metcon (Weight) Russian KB swing 1 x 50 x heavy as possible UNBROKEN set of 50; heavy as possible. If you fail to hit 50, go down in weight and attempt another set Metcon (AMRAP – Rounds and Reps) AMRAP 15 250 m row 25 pushups Row= 5 reps (every 50 m =1 rep)

7/18/19 Thruster (3 x 5 x 65%) 10 min clock Metcon (Time) 10-1 Pullups Wall balls 20/14 RX+ chest to bar pullups

7/17/19 Good Mornings (3 x 5 x medium) Metcon (Time) 4 rounds: 25 burpees 50 du 25 situps

7/16/19 Strict Press (3 x 5 x 65%) 10 min clock Metcon (Time) 21-18-15-12-9 KB swings 53/35 200 m run Goblet squat 200 m run RX+ 70/53

7/15/19 Back Squat (3 x 5 x 65%) 10 min clock Metcon (Time) 30 back squats 225/175 1000 m row

07/12/2019 Sicko Mode (Time) 21-15-9 pullups burpee box jumps 24/20” Directly into: 21 hang squat clean thrusters 135/95, 155/105 RX+ rest 5 min then, 5 minutes to find 1RM squat clean thruster Squat Clean Thruster (1RM, after 5 min rest )