July 16 – 22

Sat
“Kettle Baby”
400m Run w/ KB (hold together or switch as needed)
100 Pull-ups
100 Box Jumps (24/20)
100 Sit-ups
100 KB Swings (70/53) (other partner gets a break)
100 Air Squats
100 Push Press (95/65)
400m Run w/ KB (hold together or switch as needed)

The KB must never touch the floor. 
Partners will alternate hold the KB and completing the movements
Rules for holding the KB: 
1. May not rest on your foot 
2. Both heels must remain on the floor, can’t take a knee.
3. Pick a patner that can handle the same weight, 1KB per pair.  

Sun
15 Rounds
2 Deadlifts 315/225
5 Pull Ups
10 Wall Ball

New Strength Cycle

We are going to run 2
Wendler Strength Cycles back to back over the next 6 weeks (skipping the deload week in between).  On Mondays we will Strict Press and Back Squat, on Fridays we will Bench.
Thursdays we will cycle between OverHead and Front Squats and single leg lifts. 

Mon
Wendler Strength Cycle Week 1
3×5 Strict Press and
Back Squat
Shoot for about 65,75&85% of 1RM

Metcon

30 DB Snatch 50/35
330M Farmers Carry w/ 1 DB
20 DB Snatch
200M Farmers Carry
10 DB Snatch
100m Farmers Carry
Can you go unbroken on the Snatch and the Farmers Carry?
RX+ Add a weight vest for it all

Tues
40 Min EMOM
1st Min 1 Squat Snatch
2nd Min 20-30 Double Unders
A lot of us have a hard time with the Squat in Squat Snatch.
Lets focus on the Squat part of the Squat Snatch
(If you catch it high, that’s ok, do an OverHead Squat)
Use the 1st 8-10 Snatch to build to a challenging weight and stick there.
On DU, pick a # so that the 1st several rounds aren’t too difficult.
If you’ve thrown in the towel on double unders, run 100m instead of single unders

Wed

35 Min Cap

10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
200 M Run
Then 
5 Rounds
3 Muscle Ups
6 HSPU
9 Wall Ball  (Rx + Option 9 Sandbag or D Ball Squats)
100M Run

Thurs
Temp Front Squat
5×5 at 32×1 Pace (3 Second Descent, 2 second hold in the bottom Xplode Up, 1 Sec hold at the top)

Metcon
:45 Work :15 Rest
20 Min
Min 1 DB Goblet Lunge 50/35 RX+ OH DB Lunge
Min 2 3 Rope Climb
Min 3 Heavy KB Swings RX+ Dball Cleans
Min 4 Rest

Fri
3×5 Bench Press
Shoot for about 65,75&85% of 1RM
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars

Metcon
“Jackie”
1000m row
50 Thruster 45/35#
30 Pull-ups

or

“Jackie +”
50 Cal Bike
50 Wall Balls
15 Ring Muscle Ups

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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