STRENGTH Every 5:00 x 2 sets:10 DB Goblet Bulgarian Split Squats per side15 Elevated Goblet Curtsey Squats per side METCON For time:50/40 Calorie Ski-Erg50 Walking Lunges50 Ring Rows50 Knees to Elbow25/20 Calorie Ski-Erg25 Walking Lunges25 Ring Rows25 Knees to ElbowTIME CAP - 25:00
July 2, 2021
OLYMPIC LIFTING Every 1:30 x 6 sets:3 Power Cleans + 3 Front Squats METCON 4 rounds for time:21/15 Cal Row12 Power Cleans12 Front Squats
July 1, 2021
STRENGTH Every 3:00 x 4 sets:7 Dumbbell Floor Press Bench Press per side10 Dumbbell Supported Row per side METCON 10 sets for time:5 Toes to Bar7 Slam Balls9 Dumbbell Push Press—REST :30 BETWEEN SETS—TIME CAP - 20:00
June 30, 2021
STRENGTH Every 3:00 x 3 sets:10 Deadlifts METCON AMRAP 13:6 Unbroken Deadlifts:30 Deadlift Hold12 Wall Ball Reverse Lunge12 Pull-ups
June 29, 2021
STRENGTH Every 3:00 x 3 sets:10 Strict Press METCON Every 4:00 x 3 sets:25 Weighted Sit Ups25 Pausing Back Extensions (:03 pause)
June 28
STRENGTH Every 3:00 x 3 sets:10 Back Squats METCON For time:2 rounds:15/12 Calorie Bike 60 Double Unders Directly Into... 4 rounds:5 Back Squats, Off the Rack10 Burpees Directly Into... 2 rounds:15/12 Calorie Bike 60 Double Unders
June 27, 2021
BARBELL Build to a heavy 3 squat clean
June 26, 2021
METCON "TURF TOE"For Time:15 Power Clean and Jerks800 Meter Run30 Toes to Bar800 Meter Run30 Toes to Bar800 Meter Run15 Power Clean and Jerks
June 25, 2021
METCON "CHUNKY MONEY"For Time:9-8-7Power SnatchesOverhead Squats400 Meter Run6-5-4Power SnatchesOverhead Squats400 Meter Run3-2-1Power SnatchesOverhead Squats