July 31, 2017

STRENGTH 

Front Squat 

6×2@85%

METCON 

5 rounds

25/15 Bike
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Dips/Rings  

Substitute for Bike:

Row – 35/25 Calories per round
Run – 400 Meters per round 

Competitors 

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean 
50% Across of...

July 28, 2017

STRENGTH 

8 min EMOM 

3 Bear Complex @135/95 

POWER CLEAN

FRONT SQUAT 

PUSH PRESS

BACK SQUAT 

PUSH PRESS

*Don't drop bar
**Scale if needed 

METCON 

Diane

21-15-9

Deadlifts #225/155

Handstand Push Ups

*scale HSPU with seated DB Press

**Rest 2 minutes and immediately do

1 min Max Cals o...

July 27, 2017

STRENGTH

Bench Press

4x4@80%

10 Dips between sets

METCON 

Coach Eric Birthday WOD

25 min amrap

7 thrusters #95/65
27 wall balls #20/14
19 pull ups
92 double unders 

July 26, 2017

STRENGTH

Front Squat

4x4@80%

10 Goblet Squats in between sets

METCON 

WARRIOR WEDNESDAY 

"Jordan"

For Time
100 Kettlebell Swings #45/30
100 Sit-Ups
100 Air Squats
100 Push-Ups 

Competitors 

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean 
50% Across of estimated 1RM Clean


Ascendi...

July 25, 2017

STRENGTH

Strict  Press

4x4@80%

15 Push Ups between sets

METCON

5 rounds

400m run

15 Power Snatch #75/45

5 Burpee Over Bar

July 24, 2017

STRENGTH 

Deadlift

4X4@ 80% 

METCON 

10 min AMRAP 

5 Thrusters #115/75

10 Weighted Step Ups(choose weight)

15 Deadlifts #115/75

Then...

9 min AMRAP 

3 Front Squats #115/75

3 T2B/K2E

Increments of 3

July 21, 2017

STRENGTH 

12 MIN EMOM

MIN 1: 10 Pendlay Row

MIN 2:  20 Push Ups

MIN 3:  10 DB Bent Over Rows(HEAVY)

METCON 

21-15- 9

Push Press #115/75

Wall Balls

Then 

5 rounds of

15 Dips

100 m Run

July 19, 2017

STRENGTH

6 min EMOM

4 Deadlifts + 2 Hang Snatch + 1 Push Jerk

@60% of C&J.

* use neutral grip on DL and Squat on the Hang Snatch.

METCON 

WARRIOR WEDNESDAY 

Bradshaw

10 Rounds For Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders 

July 18, 2017

STRENGTH

Strict Press (from the floor)

4x15 @60%

METCON

6 min AMRAP

15 KB swings #55/35

5 Box Jumps

Rest 4 min

9 min AMRAP 

15 Plate Burpees #45/25

5 Bench/Floor Press #135/65

Core:Optional

3 sets

1 min Hollow Rocks

30 Russian Twist 

July 17, 2017

STRENGTH 

Back Squat

4x15@60%

METCON 

Buy In:

400m Row/400m Run/25 Cal Bike

2 ROUNDS

25 T2B/K2E

20 Power Cleans #95/65 rx#135/95

15 Wall Balls #20/14

10 Lunge Steps (front rack) 

Buy Out:

Same as above

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