June 30, 2017

STRENGTH 

Bench Press

4x4@80%

METCON

15 min Amrap

25 Push Ups 

20 T2B/K2E

15 Wall Balls#20/14

Rest 2 min

Every 3 min for 15 minutes

20 KB Swings #55/35

20 Ring/Bar Dips 

20 Alt Pistols

June 29, 2017

STRENGTH

Deadlift 

4x4@80%

METCON 

  

2 rounds

25 Back Squats#135/95 Rx#155/105

5 Rope Climbs 

**BS from the floor

------------------

Run 400m

------------------

2 rounds 

25 Deadlifts #155/115 Rx#185/125

25 Abmat/GHD sit ups

----------------

Run 800m

----------------

25 Burpee Pull Ups...

June 29, 2017

METCON

WARRIOR WEDNESDAY

TOMMY MAC

2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lbs)
12 Burpees
12 Power Snatch (115/75 lbs)
12 Burpees
12 Push Jerks (115/75 lbs)
12 Burpees
12 Hang Squat Clean (115/75 lbs)
12 Burpees
12 Overhead Squat (115/75 lbs) 

June 27, 2017

STRENGTH 

Strict Press

4x4@80%

METCON

3 ROUNDS 

10 Box jumps #24/20

10 Hanstand Push ups

10 DB Overhead Lunge Steps #50/25

---use plates if necessary ---

TIME CAP:10min

Rest 2 min 

12 min AMRAP

5 Power Cleans #135/95 Rx 155/115

10 Wall Balls #20/14

15 T2B/K2E

Rest until the 20 minute...

June 24, 2017

STRENGTH 

Front Squat

4x15@60%

METCON

3 rounds 

15 Deadlifts#155/115

60 Double Unders

Change weight 

3 rounds

10 Power Cleans/135/95

45 Double Unders 

Change weight

3 rounds

5 Snatch #115/75

30 Double Unders

June 23, 2017

STRENGTH 

Bench Press

4x15@60%

Barbell Curl to Press

3x20 #35/65

METCON 

15 MIN AMRAP

12 Thrusters #95/65

9 SDHP

6 T2B/K2E

Core

2 sets

25 Russian Twist

25 V Ups

June 22, 2017

STRENGTH 

Pendlay Row

4x10

Upright Row

3x15 

METCON

8 RFT

2 Rope Climbs

3 Power Cleans  #115/75 Rx#135/95

4 Front Squats

5 Push Press

6 Front Rack Lunges 

COMPETITORS 

Power Snatch
(65%/2)3

Snatch Pull
(100%/3)3 

3 sets

20 Strict T2B

20 GHD sit ups

June 21, 2017

METCON

Warrior Wednesday

      SCOTTIE

10 Rounds
10 meter Farmers Carry (AHAP)
5 Strict Chin-Ups
10 meter Farmers Carry 
5 Burpees
5 Deadlifts (265/185 lbs) or 75% of DL


Core

2 sets

25 v ups

1 min hollow rocks

25 abmat sit ups

Then...

5 min Plank

 

June 20, 2017

STRENGTH

Strict Press

4x15@60%

METCON

Turys Birthday WOD

Buy in:

27 Burpees

6 RFT

20 Ground to Overhead #95/65

90 Double Unders 

Buy out:

27 Burpees

27 min Time Cap

*Ground to Overhead=Snatch or C&J

June 19, 2017

STRENGTH

Back Squat

4x15@60%

METCON

5 rounds

10 deadlifts #115/75 Rx 135/95

15 push ups

20 air squats

Run 800m

4 rounds

5 hang cleans

10 push ups

15 air squats

Run 800m

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