July 31, 2018

STRENGTH 

4 sets

12 Alternating Single Arm DB OH Lunges 

6/6

Then..

3 sets 

8-10 Romanian Deadlifts (use 2 DBs)

Slow Tempo 2111

METCON

4 min AMRAP 

14 Front Rack KB Reverse Lunges 45/20

12 V Ups

10 KB Push Press

Rest 1 min

Repeat 2 more times

July 30, 2018

STRENGTH

4 SETS

6 Front Squats (21X1)

3 SETS

Dumbbell Box Step Ups

10-12 Alternating Reps; 20"; rest 30sec  

METCON 

15 min AMRAP 

12/10 Cal Bike Or Row

9 Thrusters 75/55

12/10 Cal Bike 

9 Burpees Over Bar 

July 27, 2018

STRENGTH 

A) Barbell Z Press

5,5,4,4,3; rest 2mins 

Super set 
B1) Tempo Push Ups

20X1; 6-10reps; rest 45sec x 3 sets  (strict tempo must be held)

B2) Bent over  Barbell Row

21X1; 6-8reps; rest 90sec x 3 sets
 

METCON

6 sets

1 min Bike

30 sec rest 

1 min Row

30 sec rest

July 26, 2018

STRENGTH 

5 sets 

6 Deadlifts 21x1

6 Tempo Push Ups 21x1

METCON

30 Deadlifts 135/95

30/20 Cal Bike

30 Push Ups

30/20 Cal Bike

30 Deadlifts 135/95

SKILLS

10 minutes to work on Double Unders

July 25, 2018

STRENGTH 

4 sets 

50 feet single arm DB front rack walking lunges. Rest 90 between sets

METCON 

AMRAP X 5 MINUTES

100m run

5/5 Single Arm DB hangsnatch #50/35

12 Sit Ups 

Rest 2 min

12 Sit Ups

5/5 Single Arm DB hangsnatch 

100m run

July 24, 2018

STRENGTH 

Pull x core 

3 sets 

8 weighted or strict pull up

2/2 Turkish get up 55/35

15 sec pause at the top of each rep 

METCON

3 sets 

AMRAP x 4 minutes

6 T2B/k2e

8 Push Ups

10 alternating DB reverse lunges 45/25

Rest 1 min between sets

July 23, 2018

STRENGTH 

On a 12 minute running clock

Built to a heavy 2 rep Thruster 

METCON

4 rounds

12/10 Cal Bike

10 Box Step Ups 35/25

8 Single  KB/DB press

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