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MONDAY

8/31/2020

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STRENGTH
   10 Minute EoMOM of: 
3 Cycles of: 
    1 Power Clean
   1 Hang Power Clean
   1 Squat Clean

METCON
   300 Meter Row
   RUN 15 Down and Backs
   15 Burpees
   50 D/U's 
4 Rounds 

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FRIDAY

8/28/2020

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STRENGTH
   10 Minute EoMOM of:
5 Back Squats @ 75-80% of 1 RM

METCON
  20 Pull Ups
  20  T2B
   20 Box Jumps (24/20)
   21 Wall Balls (20/14)

5 Rounds
(15 Minute Time Cap) --- This means I don't think you are going to finish this one!

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THURSDAY

8/27/2020

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STRENGTH
   10 Minute EoMOM of: 
5 Deadlifts @ 75-80% of 1RM

METCON 
   7 S2OH (115/175)
   7 BF Burpees
7 Rounds
   THEN  Finish with a 1 Mile RUN
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WEDNESDAY

8/26/2020

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STRENGTH/SKILL
   10 Minute EoMOM of:
5 Front Squats @ 75-80% of 1 RM

METCON
  30 D/U's
   20 Alternating Lunges
   10 Power Cleans (155/105)

13 Minute AMRAP
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TUESDAY

8/25/2020

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STRENGTH/SKILL
   10 Minute EoMOM of:
5 Bench Press @ 75-80% of 1 RM

METCON - Light Diane.... +
  Deadlifts (185/135)
  H/S Push Ups
  Pull Ups
21-15-9
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MONDAY

8/24/2020

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STRENGTH/SKILL
   10 Minute EoMOM of:
5 Squat Snatches @ 75-80% of 1 RM

METCON - KB Cycle
  10 KB Snatches (left)
   10 KB Snatches (right)
   10 Around the World
   10 Alternating One Hand KB Swings
   10 KB Swings
   10 Front Squats
5 Rounds

  
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FRIDAY

8/21/2020

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                    METCON    
TEAM ROW : Switch Every 500 Meters
    Team of 2: 6,000 Meters
    Team of 3: 9,000 meters




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THURSDAY

8/20/2020

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STRENGTH
   10 Minute EoMOM of: 
4 Deadlifts @ 80-85%

METCON
   Thrusters (95/65)
   T2B
27 - 21 - 15 - 9
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WEDNESDAY

8/19/2020

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STRENGTH
  10 minute EoMOM of: 
4 Bench Press @ 80-85%

METCON
   15 Push Press (115/75)
   15 Burpee Box Jump Overs (30/24)
   15 Ab Mat Sit Ups
9 Minute AMRAP
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TUESDAY

8/18/2020

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STRENGTH
   10 Minute EoMOM of:
4  Back Squats  @ 80-85% of 1RM 

METCON 
   16 KB Swings (70/53)
   400 Meter RUN
   16 Alternating KB Snatches (70/53)
   200 Meter Run
3 Rounds


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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US