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tuesday 7/31/18

7/31/2018

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STRENGTH
   10 Minute EoMOM of: 
5 Deadlifts @ 80% of 1RM

METCON
   8 Bar M/U's (Scale with 8 C2B Pull Ups + 8 Dips)
   16 Burpees
   400 Meter R-U-N
4 Rounds (30 minute CAP) 
      

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monday 7/30/18

7/30/2018

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STRENGTH 
    10 Minute EoMOM of
Bench Press 5 x 5

METCON
   3 Snatch Grip DL (135/95)
   3 Hang Power Snatches (135/95)
   3 Squat Snatches (135/95)
13 Minute AMRAP

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Friday 7/27/18

7/26/2018

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STRENGTH
    10 Minute EoMOM of Push Jerks or Split Jerks 
2x5, 3x3

METCON With a Partner: 
P1: Row for Max Calories 
      while 
P2: Runs 200 Meters           Then Switch

P1: Row for Max Calories 

      while 
P2: Runs 400 Meters           Then Switch

P1: Row for Max Calories 

      while 
P2: Runs 800 Meters           Then Switch

P1: Row for Max Calories 

      while 
P2: Runs 400 Meters           Then Switch

P1: Row for Max Calories 

      while 
P2: Runs 200 Meters           Then Switch

Score is Total Calories in least amount of time

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thursday 7/26/18

7/26/2018

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STRENGTH
   10 Minute EoMOM of Back Squats
2 x 7 @ 70% 
3 x 5 @ 80%

METCON
   10 Deadlifts (225/155)
   15 Box Jumps (30/24)
4 Rounds

   
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Wednesday 7/25/18

7/25/2018

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STRENGTH
   10 Minute EoMOM of Bench Press 
2x7 @ 70% and 3x5 @ 80%

METCON
   10 H/S Push Ups
   20 KB Swings (53/35)
   30 D/U's (Scale with 30 S/U's and 10 D/U attempts)
9 Minute AMRAP
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Tuesday 7/24/18

7/24/2018

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STRENGTH
   10 Minute EoMOM of OH Squats
2x7 @ 70% AND THEN 3x5@80% 

METCON
   2 Power Cleans (185/125)
   800 Meter RUN
   4 Power Cleans (185/125)
   600 Meter RUN
   6 Power Cleans (185/125)
   400 Meter RUN
   8 Power Cleans (185/125)
   200 Meter RUN
   10 Power Cleans (185/125)

   
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MONDAY 7/23/18

7/23/2018

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   METCON
800 Meter R-U-N
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

800 Meter R-U-N 
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

800 Meter R-U-N  

(45 Minute Time Cap)
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Friday 7/20/18

7/23/2018

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STRENGTH
   10 Minute EoMOM of:
7 Bench Press

METCON : Choice of A or B: 

Metcon A:  Power Cycle
   5 DL
   5 Hang Power Cleans
   5 Front Squats
   5 Push Press
   5 Power Cleans
5 Rounds (1 Minute Rest between Rounds)

                OR

Metcon B:  Snatch Grip Power Cycle
   5 Snatch Grip DL
   5 Hang Power Snatches
   5 OH Squats
   5 Snatch Grip Push Press
   5 Power Snatches
5 Rounds (1 Minute Rest between Rounds)

​


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thursday 7/19/18

7/19/2018

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STRENGTH
    10 Minute EoMOM of
7 Deadlifts @ 70% of 1RM

METCON
   500 Meter R-O-W
   20 Box Jump Overs (30/24)
   250 Meter R-O-W
   3 Rope Climbs ( Scale with  7 Pull Ups = 1 Rope Climbs_
3 Rounds

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wednesday 7/18/18

7/18/2018

0 Comments

 
STRENGTH
   10 Minute EoMOM of
7 Back Squats @ 70% of 1RM

METCON
   D/U's (scale with S/U's = 10 D/U ATTEMPTS)
   H/R Push Ups
   SDLHP (95/65)
27- 21 -15 -9
 

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  • Home
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    • Coaches
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