2019-07-23 Wednesday

Metcon:For Time:Run 3 Laps100 Push UpsRun 2 Laps10 Rope Climbs (15 RX+)Run 1 Lap100 American KBS 35/53Run 200 M*25 min time cap

2019-07-23 Tuesday

Strength:Back Squats 5-5-4-3 Metcon:Amrap 15:10 Wall balls10 Cal Row2 Squat Cleans 95/135 (adding weight each round)

2019-07-22 Monday

Strength:Three Position SnatchHigh Hang/Hang/Full Metcon:For Time:21-15-9:Push Jerks 95/135 (105/155 RX +)Burpee Over BarT2B*18 min time cap

2019-07-20 Saturday

Metcon:Teams of 4:Amrap 8:40 DB Single Arm Split Jerks 30/50s40 DB Bench Press 30/50s Rest 2 mins Amrap 8:Max Rope Climbs *Every 90s 20 Ball Slams Rest 2 mins 8 mins…Row 1600 M*Remaining time Max Synchro Burpees

2019-07-19 Friday

Skill:Open Gym Metcon:4 RFT:5 Deadlifts (choose your weight, ascending)10 Strict HSPU20 Abmat Sit Ups*16 min time cap

2019-07-18 Thursday

Metcon:Every 3 mins x 5 rounds:7/10 Cal Bike10 K2E3 Snatches (Ascending weight) Right into: Every 3 mins x 5 rounds:7/10 Cal Bike10 K2E3 Cleans (ascending weight)

2019-07-17 Wednesday

Metcon:For Time:150 DU75 KBS50 Burpee Box Jumps25 Heavy Ball Cleans 50 Burpee Box Jumps75 KBS150 DU*25 min time cap

2019-07-16 Tuesday

Skill:Handstand Hold Metcon:For Time:15 Pull Ups25 Push Jerks 95/13512 C2B25 Push Jerks 9 BMU*15 min time cap

2019-07-13 saturday

Metcon:Teams of 4:For Time:3 Rounds:48 Abmat Twists48 DB Reverse Lunges48 Heavy KBS Row 1600 M 2 Rounds:48 Abmat Twists48 DB Reverse Step Lunges48 Heavy KBS Row 1600 M 1 Round:48 Abmat Twists48 DB Reverse Step Lunges48 Heavy KBS *35 min… Read more »