Monday July 8th, 2019

STRENGTH:

18:00

8 x 1

back squat @75-80%

*every :30 for 4:00, perform one back squat

*first 14:00 for warm up to 75-80%

METCON:

3 rounds

25 calorie row

25ft farmers carry lunges 50/30

50 double unders

Saturday July 6th, 2019

TEAM METCON:

7:00 to complete 1 round of

60 deadlifts 75/55

50 burpees

40 pull-ups

3:00 REST

8:00 to complete 1 round of

60 power cleans 75/55

50 burpee box jumps 24/20

40 chest to bar pull-ups

2:00 REST

10:00 to complete 1 round of

60 power snatches 75/55

50 burpee box jump overs 24/20

40 bar muscle ups

*the faster you finish, the more rest you get before the next round

Friday July 5th, 2019

STRENGTH:

E3MOM 15:00

400m run

(goal is to maintain consistency and have close split times)

METCON:

20:00 AMRAP

250m row

25m sled push (heavy)

15 calorie bike

15 handstand pushups

Thursday July 4th, 2019

STRENGTH:

20:00

4-5 sets (super set)

8 bench press (building)

6-8 strict pull-ups (or weighted pull-ups)

2:00 rest

METCON:

12:00 AMRAP

25ft farmers carry lunges 50/30

15 situps

25ft farmers carry lunges 50/30

10 alt db snatch 50/30

5 man makers 50/30

Wednesday July 3rd, 2019

STRENGTH:

E2MOM 18:00

3 deadlifts (building)

30 double unders (:30 practice)

METCON:

5 rounds

15 hang power snatches 75/55

12 overhead squats 75/55

9 box jumps 30/24

Tuesday July 2nd, 2019

STRENGTH:

16:00

5 x 2

front squats (:02 pause)

(building)

METCON:

2 rounds

200m run

20 wallballs

20 american kettlebell swings 70/53

400m run

2:00 rest

Monday July 1st, 2019

STRENGTH:

15:00

5 x 4

TnG push jerks

(building)

METCON:

5-10-15-10-5

calorie row

dbl db shoulder to overhead 50/30

burpee over db

toes to bar