July 25th Weightlifting Clean and Jerk (3-3-3-3-3-3) L1 is Hang clean and power jerk. Complete as 3 singles, reset between each rep. Metcon Metcon (AMRAP – Reps) 14 minute Partner alt EMOM Deadlift 225/155# HSPU Work to accumulate as many reps as possible each minute with then switch with your partner. Metcon (AMRAP – Reps)… Read more »
July 24th Skill Flight Simulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders Metcon Double under progression 2 rounds 1 minute each: Singles High jumping singles Fast singles Rest Leg taps/ single single double Double under attempts Metcon Metcon (Time) 500mRow then: 3 Rounds: 25 KB Swings 53/35 15 Burpees Then: 400m Run Metcon (Time) 400m Run then:… Read more »
July 23rd Weightlifting Snatch (3-3-3-3-3-3) Complete as 3 singles, reset each rep. Hang Snatch (3-3-3-3-3-3) Metcon Metcon (Time) For time: 25 Pull ups 25 Box jumps 30/24in 25 OHS 95/65# Rest 2 mintues and go back through in reverse. Metcon (Time) For time: 25 Pull ups 25 Box jumps 24/20in 25 Front squat 95/65# Rest… Read more »
July 21st Metcon Metcon (AMRAP – Reps) 24min Alt EMOM: 15 Wall balls 20/14# 125m Run 20 Sit ups Start with a score of 24. Anytime you fail to finish the work in the minute subtract 1.
July 20th Metcon Metcon (Time) 6 Rounds: 125m Sprint 10 Pull ups 125m Sprint 15 Burpees
July 19th Weightlifting Metcon (Weight) 6 sets: 2 BTN split jerk + 1 Front rack split jerk Metcon Metcon (Time) 1-10 Push press 135/95# 10-1 Box jump 24/20in 1 Push press 10 box jumps 2 push press 9 box jumps….
July 18th Weightlifting Clean Complex – 3 position pull (1-1-1-1-1-1) Hi Hang Clean Hang Clean Clean Metcon Metcon (Time) 3 Rounds: 8 Power cleans 155/115# 8 Front rack lunges 35 Double unders
July 17th Skill 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Metcon Metcon (AMRAP – Reps) Partner 12 minute AMRAP: Row (cals) Toes To Bar 2/2 4/4 6/6 8/8…. Partner A rows 2 cals then does 2 TTB partner B rows 4 cals then does 4 TTB keep progressing… Read more »
July 16th Weightlifting Metcon (Weight) Snatch Complex: Hi-pull+ power snatch+ snatch balance+ OHS Metcon Metcon (Time) 20 KB snatch Right/ 20 KB Snatch Left 20 HSPU 20/20 KB snatch 20 Ring dips 20/20 KB snatch 20 Push ups Metcon (Time) 3 Rounds: 30 DB Snatch 20 Pushups
July 14th Skill Metcon 3 Rounds: 10 BTN press 10 Front rack press 10 High pulls 10 Front raises 20 sec Hollow hold 15 Tuck ups 10 Jack-knives Metcon Metcon (Time) Run 1 mile 100 Burpees