Wednesday June 19th, 2019

STRENGTH:

16:00

4 sets (superset)

a. 6 front squats (building)

b. :25 L-sit hang

rest 2:00

METCON:

4 rounds

20 medball cleans

20 medball sit-ups

20 medball bear hug lunges

Tuesday June 18th, 2019

STRENGTH:

15:00

5 x 2

bench press w/ :02 pause at bottom

(building)

METCON:

15-12-9

bike calories

power snatch 75/55

burpees over bar

*35 double under after every round

Monday June 17th, 2019

STRENGTH:

15:00

4 x 10

deadlift

(building, unbroken)

CONDITIONING:

5 rounds

200m run

200m row

1:00 rest

Saturday June 15th, 2019

TEAM METCON:

35:00 AMRAP

400m run (together)

40 db burpee box step overs 50/30

100m farmers carry 50/30 (each)

40 db front rack lunges 50/30

25m buddy carry (each)

Friday June 14th, 2019

STRENGTH:

3-4 sets

12 teapots (each side)

10 hip extensions

8 strict toes to bar

6 single leg kb RDL (each side)

METCON:

“FRAN”

21-15-9

thrusters 95/65

pull-ups

CASH OUT:

class movement

coaches reps

Thursday June 13th, 2019

OPEN GYM 3:30PM-7:00PM

BARBELL CLUB 5:30PM-6:30PM

FREE INTRO CLASS 5:45PM-6:45PM

Wednesday June 12th, 2019

STRENGTH:

18:00

3-3-2-2-1-1…

back squat

(build to a moderately heavy single)

METCON:

E4MOM 20:00

50 double unders

25m sled push (light)

15 calorie bike

10 handstand pushups