July 31, 2019

STRENGTH 


EMOM x 14 MINUTES
MIN 1 - 7 Tempo Front Squats (30X1)*
MIN 2 - 15 Supinated DB Curls (Moderate)

*Increase weight each Set on FS

METCON 


"DOUBLE AMRAP"
AMRAP x 5 MINUTES

8 Push Ups 
6 Box Jumps (24/20)
4 Pull-ups

-1:00 Rest-

AMRAP x 5 MINUTES

8 Push Ups 
6 Box Jumps (24/20)
...

July 30, 2019

STRENGTH


ON A 7:00 RUNNING CLOCK...
Build to Moderate Set of 5 Power Cleans ( Touch n Go)

METCON 


5 ROUNDS FOR TIME
8 DBL Russian KBS (35/20)
8 DBL KB Cleans
8 DBL KB Front Squats
8 DBL KB Push Press
4 Tire Flips


-Rest 2:00-

AMRAP x 4 MINUTES
4 Sit-Ups
4 Hollow Rocks 

July 29, 2019

STRENGTH 

EXTENDED WARM-UP
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

METCON 


FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)


OPTIONAL COOL DOWN
FOR RECOVERY...

July 20, 2019

STRENGTH 


3 SETS
10 Tempo DB Incline Bench Press (30X1)*
10 DB Bent Over Rows 

*Incline created by support on WB 


METCON 


ON A 25:00 RUNNING CLOCK...
25 Burpee Box Step-Over (24/20)
800m Run 
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)|(53/35)
Then...
Max Cal...

July 19, 2019

STRENGTH


EVERY 1:00 FOR 8 SETS
3 TNG Clean & Jerks*

*Keep loading moderate-heavy and focus on barbell cycling.

METCON 


5 ROUNDS FOR TIME
7 Hang Power Cleans (135/95)
7 Burpee Box Jump Overs (24/20)
7 Wall Ball (20/14)

-12:00 Time Cap- 

OPTIONAL FINISHER
2-3 SETS
25 Hollow Rocks
10/...

July 18, 2019

STRENGTH


EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips (3111) 
:30 Plank Hold
15 Tempo Banded Face Pulls  


METCON 


3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 Push-ups
:30 Burpees

STATION 2
1:00 Air Squats (Touching MedBall)
:30 Burpees

STATION 3
1:00 Med B...

July 17, 2019

STRENGTH
5-4-3-5-4-3
Deadlift @Moderate-Heavy

-Rest 1:30 b/t Sets-

METCON 


PARTNER WORKOUT
IN TEAMS OF 2...

AMRAP x 16 MINUTES
10 Deadlifts (Athlete Choice, Moderate)
8/6 Cal Bike or Row
6 T2B/K2E

*P1 completes 1 full round while P2 rests. 

July 16, 2019

STRENGTH 


6-4-2-6-4-2
Back Squat @Moderate-Heavy

-Rest 1:00 b/t Sets-


METCON 


4 SETS
AMRAP x 4 MINUTES*
3-6-9-12-15 ...
Front Squats #95/65

Pull Ups

-Rest 1:00 b/t Sets-

*Pick up where you left off for each AMRAP. 

July 15, 2019


Barbell Stamina
3 Supersets:
Max Reps Bodyweight Bench Press
Max Strict Pull-Ups
Rest 2:00 between sets.

METCON 


"Mind Eraser"
AMRAP 20:
7 Power Cleans 135/95
7 Burpees
200 Meter Run


STRENGTH 


3 Supersets:
Max Reps Bodyweight Bench Press or 50%
Max Strict Pull-Ups
Rest 2:00 between s...

July 13, 2019

STRENGTH

4 SETS
8/8 SA Bench Supported DB Row
8/8 SL DB Romanian DL

-Rest as Needed b/t Sets-

 

METCON 


AMRAP x 15 MINUTES
400m Run
30 Alt. Lunges
15 DB Push Press
:30 Plank Hold 

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