July 9 – 15

Sat 

120 KB Swings 70/53
120 Cal
120 TTB
120 Cal on a different device
120 Wall Ball 20/14
12x100m Run — RX+ Run w/ a dball or sandbag
After each exercsise, each partner runs 100m w/ medball

Sun

3 Rounds
20 HSPU
20 Front Squats 155/105
20 Box Jump
RX+ 10 Muscle Ups

Monday

Deload Week, we will start a new Strength Cycle next week. 

Back Rack Lunges for load:
#1: 5 reps
#2: 5 reps

Tempo Back Squat 32X1 for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

32×1 means

Control the weight on the way down, make it last 3 seconds.
Sit in the bottom for 2 seconds.
eXplode out of the bottom.
Rest at the top for 1 second.
Do that for 5 reps and it should take 35-45 seconds depending on how fast your X is.

Metcon:

15 Min AMRAP

5 pull ups rx+ ring muscle up
10 push ups rx+ hspu
15 kb swings rx+ dball clean
10 ttb
5 burpee

Tuesday 

3×5 Z Press

Metcon:

32 Min EMOM
Min 1: 3 Hang Power Clean + 3 Front Squats 155/105 + 1 Jerk
(Use about 2/3 of your 1RM Clean and try to do all 7 reps unbroken)
Min 2: Max Box Jump Over
Min 3 and 4: 200M and Rest
Record your total pull ups or Muscle Ups

Wednesday 

35 Min Cap
10 Rounds
20 KB Swings 70/53
20 Cal or 200M Run
Then 
10 Rounds
10 Burpee over KB
10 Cal or 100M Run

Thursday 

Once you are warmed up, on a 20 min clock

4 Min to establish a max clean
2 Min Break
4 Min AMRAP Max Bar Muscle Ups or Pull Ups
2 Min Break
8 Min AMRAP
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell

Friday 

Fran
21-15-9
Thrusters 95/65
Pull Ups

Then
5×5 OverHead Step Back Lunge
5×5 Bench Press

POPULAR POSTS

MAR 23 – 29

Sat  30 Rounds For Time (CAP 35:00) w/ a partner (YOU GO I GO) 3 Clean & Jerk @155/1056 Burpee Over The Bar9 Wallball @20/14

MAR 16 – 22

Sat  For Time (CAP 37:00) w/ a partner… 1km Run (together)25 SYNC Burpee Over The Bar50 Clean @115/8575 Push Up50 Clean25 SYNC Burpee Over The

MAR 9 – 15

For Time (CAP 35:00) w/ a partner… 10 Wall Walk50 Power Clean @135/9520/15 Cal Row-Ski or 15/10 Cal Bike 8 Wall Walk40 Power Clean40/30 Cal

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