July 1-7

Saturday 

With A Partner
50 OverHead Squats 95/65 – Should be quick and easy
50 Sandbag/Dball Cleans 100/70 -These will take awhile
50 Shuttle Runs – 2500M Total
(P1 runs to corner, P2 runs to corner, P1 to door, P2 to door is 4 reps)
50 Burpee Pulls Ups – RX+ 50 Muscle Ups
50 Sandbag/Dball Cleans
50 OverHead Squats

Sunday

3 Rounds
20 HSPU
20 Back Squats 185/125
20 Box Jump
RX+ 2 Rope Climbs

Monday 

5×3 Clean & Jerk
Touch and Go or Drop and Pick right back up so that all 3 reps are done in under 30 seconds

Metcon:

15 Min AMRAP
10 Wall Ball
10 Burpee Pull UP
100m Run
RX+ 1 Rope Climb

Tuesday

With a Partner 35 Min AMRAP
Alternate exercises
4 Pull Ups – RX+ 2 Muscle Ups
6 Box Jumps
8 KB Swings 70/53
10 V-UP – RX+ GHD
200M Run

Wednesday

Strict Press 2×5
Push Press 2×3
Split Jerk 2×1 – Try to Build in Weight all 6 Sets
And
3×3 Front Squat – Week 2 of Strength Cycle (Was Monday last week and will be Monday next week)

Metcon:

15 Min Cap
50 DB Snatch 50/35
40 TTB
330M Farmer’s Carry 50/35DB RX+ 100/70# Dball Shoulder Carry
20 HSPU
10 OH Step Back Lunge 5/5

Thursday

3×3 Deadlift – Week 2 of Strength Cycle (Was Tues last week and will be Wed next week)

Metcon:

5 Rounds – 45 Sec Work 15 Sec Rest

Min 1: Thrusters 155/95 – These should be heavy and not unbroken – Like under 10 reps in 45 seconds
Min 2: Burpee Over the Bar
Min 3: Run (Try to get 200M in 45 seconds)
Min 4: Rest
Score Total Thrusters and Burpee

Friday

Quarterly – Baseline or Baseline+ Test

For time:
Row 500m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

or

50 Cal
40 Box Jump
30 TTB
20 Burpee
10 Muscle Up

Choose this or Baseline, not both

Strength:

3×3 Bench Press – Week 2 of Strength Cycle

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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