Friday, July 20th
A STRENGTH: Stamina Squat On the Minute x 12 (3 Rounds): Minute 1 – 6 Back Squats @ 65% Minute 2 – 4 Back Squats @ 70% Minute 3 – 2...
Thursday, July 19th
A. STRENGTH: Every 90 Seconds for 7 Sets, Overhead Squat 3 Reps Build to a Heavy Set of 3 for the Day B. METCON: 12 Minute AMRAP: 2...
Wednesday, July 18th
A. METCON: In 15 Minutes, complete the following: Run 800m Immediately followed by AMRAP: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats...
Tuesday, July 17th
A. STRENGTH: Take 15-20 Minutes to Build to a Heavy Front Squat Single for the Day *Baseline Testing B. METCON: 5 Rounds: 1 Minute...
Monday, July 16th
A. METCON: For Time: 30 Power Snatches (105/75) (FB - 135/95) 20 Pull-Ups (FB – 10 Bar Muscle Ups) 30 Clean & Jerks 20 Chest to Bar...
Saturday, July 14th
METCON: “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) If unable to run, complete one of the...
Friday, July 13th
A. STRENGTH: Take 15-20 Minutes to find today’s Heavy Single Squat Snatch Start at 60% 1RM B. METCON: For Time: 20 Power Snatches (95/65)...
Thursday, July 12th
A. METCON: For Time: 2000 Meter Row 50 Burpees 1 Mile Run If unable to run, complete the following: 2000 Meter Row 50 Burpees 1000...
Wednesday, July 11th
A. METCON: For Time: 50 Clean and Jerks (135/95) On the Minute – 5 Toes to Bar Starting on the 0:00 and on every following minute,...
Tuesday, July 10th
A. STRENGTH: Every 90 Seconds, Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% B. METCON:...
