Wednesday, August 23, 2017

Thursday 24 August 2017

WARM UP

500m row

1 lap inch worms
1lap kick walk

10 kip swing
Squat jumps
10 shoulder sweeps each arm
10 OHS w/ PVC
10 Pass/ATW

STRENGTH

Push Press
3x5
60/65/70# 1RM

METCON

AMRAP 5

10 Overhead Squats, 95/65 lbs 10 Box Jumps, 24/20 in

Tuesday, August 22, 2017

Wednesday 23 August 17

WARM UP

250m Row

1 lap inch worm
10 kip swings
1 lap burpee broad jumps
10 kip swings
1 lap kick march
10 kip swings

SKILL

10 Min EMOM
5 Toes to Bar

Try to focus on stringing all 5 reps together.  Scale as necessary.

METCON

For Time
1000m Row 

Monday, August 21, 2017

Tuesday 22 August 2017

WARM UP

500m Row

3 Rounds

5 Front squat pvc
5 pull up
5 sit up

Finish with 10 unbroken double unders

STRENGTH

Front Squat
3/2/1 Reps
75/85/95% 1RM

METCON

AMRAP 5

4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull Ups

Friday, August 18, 2017

Saturday 19 August 2017

WARM UP


Coaches Choice




METCON


AMRAP 20


40 Double Unders
Plank Hold


Partner A completes 40 double unders while partner B holds a plank. Once they get to 40 DUs, partners switch places.

Thursday, August 17, 2017

Friday 18 August 2017

WARM UP

3 Rounds

Run 200 m
1lap Carioca
1 lap shuffles
5 kip swings

METCON

Nicole

Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-ups

Wednesday, August 16, 2017

Thursday 17 August 2017

WARM UP

Jog 400 m
1 lap Carioca
1 lap side shuffle
1 lap inchworm

3 rounds

5 squat jumps
5 hand release push up
5 toes to bar

STRENGTH

Bench Press

3/2/1 reps
75/85/95 % 1RM

METCON

Tabata Kettlebell swings
53/35 lbs

Tuesday, August 15, 2017

16 August 2017

WARM UP

500m Row

3 Rounds

5 pull ups
10 push ups
15 air squats

10 kip swings
10 shoulder sweeps
10 pass/around the world

SKILL

10 min
Handstand walk drills

METCON

AMRAP 10

50 Double Unders 10 Back Squats, 135/95 lbs