July 31, 2020

Metcon (Time)

3 RFT:
800m Run/1K Row/800m Ski
30 Push Press (95/65)
30 T2B
30 KBS (53/35)

35 Min time cap. Option to modify to 400's if needed

July 30, 2020

Accessory Work:
4 x 10 Bench Press
4 x 12 Reverse Grip Barbell Row
50 Reverse Hypertension or 100 Superman
3 x 1:00 Ring FLR Hold
4 x 12 DB Curl
4 x 12 Skull Crusher

July 29, 2020

Metcon 

E6MOM x 5 (135/95)
10 Thrusters
10 Power Cleans
400m Run

July 28, 2020

Snatch Complex 

1 Power Snatch +
1 OHS +
1 Hang Squat Snatch +
1 Squat Snatch

Metcon (Time)

For Time:
15-12-9-6-3
Cal Bike
Squat Snatch (95/65)

July 27, 2020

Back Squat 

6 x 3 Building

Metcon (Time)

For Time:
50-40-30-20-10
Wall Balls
*200m Run after each round

July 24, 2020

Metcon (Time)

"Lumberjack 20"
20 Deadlifts (225/155)
400m Run
20 KBS (53/35)
400m Run
20 Overhead Squats (115/75)
400m Run
20 Burpees
400m Run
20 C2B Pull Ups
400m Run
20 Box Jumps (24/20")
400m Run
20 Squat Cleans (115/75)
400m Run

35 min time cap

July 23, 2020

Accessory Work:
4 x 10 Bench Press
3 x 12 (ea) Rear Foot Elevated Split Squat
4 x 10 Bent Over Row
Accumulate 50-100 Ring Push Ups
Accumulate 5 Min Plank

July 22, 2020

Overhead Squat 

4 x 6 Building

Metcon (No Measure)

E5MOM x 4
15 Overhead Squat (95/65)
30 Double Unders
200m Run
Rest in remaining time

July 21, 2020

Power Clean 

Work up to a heavy single

Metcon (AMRAP - Rounds and Reps)

16 Min AMRAP
30 Alt DB Snatch (53/35)
15 T2B
10 Power Clean (185/125)

July 20, 2020

Thruster + Front Squat Complex 

E2MOM x 5
1 Thruster +
3 Front Squat

Metcon (Time)

For Time:
27-21-15-9
Thruster (95/65)
Cal Ski/Bike/Row

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