SUNDAY BARBELL Snatch Technique Complex Full Snatch
July 17, 2021
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
July 16, 2021
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
July 15, 2021
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...
July 14, 2021
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
July 13, 2021
OLYMPIC LIFTING Split Jerk METCON "ALTER EGO"Every 3 Minutes x 10 Rounds: [On the 0:00]: 500/450 Meter Row[On the 3:00]:400 Meter Run[On the 6:00]: 500/450 Meter Row[On the 9:00]: 400 Meter Run[On the 12:00]: 500/450 Meter Row[On the 15:00]: 400 Meter Run[On the 18:00]: 500/450 Meter Row[On the 21:00]: 400 Meter...
July 12, 2021
STRENGTH Grit Squats METCON "RIDE LIKE THE WIND"10 Rounds For Time:5 Squat Cleans10/7 Calorie Echo Bike
July 3, 2021
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