7/23/2014

METCON: (TIME)

Run 600 meters

21-15-9old iphone pics 246

Thrusters (95/65)

KB swings (70/44)

Run 400 meters

21-15-9

Box jumps (24/20)

Pull-ups

Run 200 meters

 

7/22/2014

STRENGTH:

Snatch- 15 minutes to establish 1RM

METCON: (TIME)

-5 Rounds-

2 power snatch, 3 OH squat (115/75)

20 double unders

 

7/21/2014

SKILL/STRENGTH:

Strict handstand pushup/Toes to bar – 5 x max reps

rest 2 minutes between sets


 

METCON: (ROUNDS AND REPS)

TEAMS OF 2

-AMRAP IN 20 MINUTES-image

15 Wall ball shots

15 burpees

Run 200 meters

*one partner working at a time to complete one round of work while the other partner rests

 

 

7/19/2014

TBA AT THE GYM

7/18/2014

STRENGTH:

ALT EMOM X 10

Even: 4 back squats @70%

Odd: L-sit hold on rings- 20 seconds

METCON: (TOTAL REPS)

-2ROUNDS-

1:00 Wall balls (20/14)

1:00 rest

1:00 Pushups

1:00 rest

1:00 Box jumps

1:00 rest

1:00 Hang power cleans (95/65)

1:00 rest

1:00 Abmat sit-ups

1:00 rest

7/17/2014

OPEN GYM: 2-4PM

FUNDAMENTALS: 7:15PM

7/16/2014

STRENGTH:

Strict-press- 3×2

Push-press- 3×2

METCON: (TIME)

30 Kb swings (70/44)

15-12-9

Push-press

Pull-up

30 Kb swings

7/15/2014

STRENGTH:

ALT EMOM X 8

Even: 4 strict pullups(segment/eccentric if can’t do strict)

Odd: 4-6 strict ring dips

METCON: (TIME)

“SHIP”

-9 ROUNDS-

7 Squat cleans (185/120)

8 Burpee box jumps (36/24)

7/14/2014

SKILL:

SNATCH: 7X2

1 SNATCH-GRIP DEADLIFT(FIRST PULL) + 1 FULL SNATCH

METCON: (ROUNDS AND REPS)

-AMRAP IN 10 MINUTES-

5 Deadlift (245/165)

20 Double unders

200 Meter run

7/13/2014 – OPEN GYM

OPEN GYM: 12-2PM