June 29, 2019


METCON 


"TRIPLE 7s"
ON A 7:00 RUNNING CLOCK...
Run 800m then...
Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK...
Run 800m then...
Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES
100m Run
7 Wall Balls (20/14)
7 Toes to Bar 

June 28, 2019

STRENGHT 


5x5 
Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

METCON 

AMRAP x 15 MINUTES
9 Deadlift (155/105)|(135/95)
12 H-R Push-ups
15 Box Jumps (24/20)



OPTIONAL FINISHER
"SUNS OUT, GUNS OUT"

2-3 SETS
10 Alt DB Bicep Curls
10 DBL DB Overhead Tricep Extensions
Max Plank...

June 27, 2019

STRENGTH 

Clean and Jerk

Find 1 rep max 

METCON 


FOR TIME
30 Clean & Jerks (115/75)

-Rest 3:00-

REPEAT! 

OPTIONAL FINISHER
"BEACH BODY ABS"

3 SETS
30 Heel Taps Over KB
30 Bicycle Crunches 

June 26, 2019

STRENGTH 

Front Squat 

Find 1 rep max


METCON 


1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
FOR TIME 

50 Double KB Snatch

50 Russian Twist
(rest remainder)
STATION 2

40 KB Front Rack Reverse Lunges

40 Sit Ups

 (Rest remainder)
STATION 3
FOR TIME

30 Cal Row

30 Push Ups
(rest rem...

June 25, 2019

STRENGTH 

Snatch...any Snatch 

Find 1 rep max


METCON 


FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**

*400m Run After Each Full Round

**GHD Optional
COOL DOWN
5:00 Foam Rolling*

OPTIONAL FINISHER
2-3 SETS
20 Hollow Rocks
1:00 Glute Bridge Hold

-Rest 1:00 b/t Sets- 

June 24, 2019

STRENGTH 


Power Clean or any Clean

Find 1 rep Max


METCON 


EVERY 4:00 FOR 4 SETS
200m Run w/ Medball 
5/5 SingleArm DB Power Clean n Jerk 
15 Push-Up 


OPTIONAL FINISHER
2-3 SETS
15 Clam Shells Each Side
15 Glute Bridge-Ups
15 Arm Haulers

-Rest as needed b/t Sets- 

June 22, 2019


METCON 


PARTNER WORKOUT
IN TEAMS OF 3...

FOR TIME
60 Power Cleans (185/125)|(135/95)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as "doubles" conga line style...P1 does 2 reps, then P2 does 2 reps, t...

June 21, 2019


METCON 


FOR TIME
1 mile Run ( for record )around EPISD

Rest 5 minutes...into:

5-10-15-20-15-10-5
DBL DB Deadlift
Box Jump

into...

800m Run

30:00 Hard Cap 

June 20, 2019

STRENGTH 

Bench Press

Find 1 rep Max

METCON 


TRIPLE AMRAP
AMRAP x 5 MINUTES
6 Heavy DBall to Shoulder 

10 Cal Bike or 12 Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
6 Bench Presses (135/95)

20 Push Ups

-Rest 1:00-

AMRAP x 5 MINUTES
Box Push, Sled Push or Plate Push

June 19, 2019


STRENGTH 

Deadlift 

Find 1 rep Max


METCON 


2 Rounds
3:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Plank Hold then...
AMRAP
5 Plate Ground to Overhead 
5 Up-Downs
STATION 2
1:00 Squat Hold then...
AMRAP
10 Jump Alt Lunges
10 DB Strict Press
STATION 3
1:00 Hollow Hold then...
AMRAP
1...

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