Month: July 2021

METCON - LONG CONDITIONING PART 1:12-8-6-4-2Front Rack LungesPART 2:For Time:40-30-20AbMat Sit-upsRussian Kettlebell SwingsDirectly into…30-20-10Overhead Medicine Ball Sit-upsEmpty Barbell Good Mornings

BARBELL CYCLING Hang Squat Snatch Cycling Practie METCON "UNFRIENDLY FRAN"On the 4:00 x 5 Rounds:15/12 Calorie Assault Bike12 Chin Over the Bar Pull-ups9 Thrusters

STRENGTH CONDITIONING Double Unders & Deadlift EMOM METCON "YOU CAN'T TOUCH THIS"For Time:21 Deadlifts, 200 Meter Run21 Lateral Barbell Burpees, 200 Meter Run15 Deadlifts, 200 Meter Run15 Lateral Barbell Burpees, 200 Meter Run9 Deadlifts, 200 Meter Run9 Lateral Barbell Burpees, 200 Meter Run

STRENGTH Grit SquatsWeek 4, Day 1 METCON "BEACH BALL"AMRAP 20:40 Wallballs30/24 Calorie Row20 Toes to Bar10 Alternating Dumbbell Power Snatches

SUNDAY BARBELL Snatch Technique Complex Full Snatch

OLYMPIC LIFTING Deadlift + Clean + Jerk Complex  METCON For Time:3 Rounds of "Cindy" 12 Clusters3 Rounds of "Cindy" 9 Clusters3 Rounds of "Cindy" 6 Clusters—REST 2 MINUTES—1 Mile Run

STRENGTH Grit Squats Week 3, Day 2 METCON For Time:30/24 Calorie Echo Bike100 Double Unders30 Kipping Handstand Push-Ups100 Double Unders30/24 Calorie Echo Bike*On the Minute (Including At The 0:00): 6 Alternating Dumbbell Power Snatches

GYMNASTICS PRACTICE Pistol Progression + Pistol Strength METCON "LEAVE A MESSAGE" Part 1 Every 1:30 x 7 sets: Set #1: 9 reps Set #2: 7 reps Set #3: 5 reps Set #4: 3 reps Set #5: 5 reps Set #6: 7 reps Set #7: 9 reps Directly into… Part 2...

STAMINA BARBELL CYCLING Power Snatch Cycling Practice METCON ”OVER THE EDGE"  5 Rounds For Time:15 Overhead Squats12 Chin Over Bar Pull-Ups9 Burpee Box Jumps