22 Jul 19

500m Row (Time) Max Effort 500m Row 500M Row x 2 w/ 3:00 min rest inbetween Deadlift (3×8 DL) Metcon (AMRAP – Reps) E2MOM10 1-5 HSPUs (Holds/ Strict w/ mat/ Kipping/ Strict/ Deficit) Metcon (Time) 10 min time cap 9 HSPUs 15 Pull Ups 21 DUs Extra Credit Bills Miserable Abs 1  30 Bridge Kicks[…]

20 Jul 19

Happy Wedding Day Meg and Robbie <3 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# 30-45 minute time cap based on how long you’ve been in the gym 🙂

19 Jul 19

Snatch (15 mins to set…) Touch and go set of 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Clean and Jerk (15 mins to set…) Touch and go set of 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk Metcon (AMRAP – Rounds and Reps) AMRAP8[…]

18 Jul 19

Metcon (Time) WARM UP: 10-9-8-7-6-5-4-3-2-1 Cals on AB Med ball Push-ups Med ball V-Ups Walking Lunge (with med ball twist each side) Ring rows Turkish Get Up (6 mins to complete 5×3 TGUs, each side) Metcon (AMRAP – Reps) Teams of 4 4 Rounds 1 Minute Max Cal Row 1 Minute Max KB Swings (53,35)[…]

17 Jul 19

Back Squat (3×8 BS) Deadlift (3×8 DL) Metcon (Time) 12 min time cap 3RFT 50 DUs 15 Thrusters (135,95) 21 T2B

16 Jul 19

SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps) Planks Stretching (pigeon/ couch/ banded shoulder stretch) 10 mins 2 mins at each S L I P S Rope Climb (Rope Climbs – E2MOM10) Practice Sit 2 Stands Locking in and Holding 1-3 Pulls Leg Wrap vs J-Hook[…]

15 Jul 19

Metcon (Time) Every 3 mins complete 15 Cals on AB AFAP x 4 Rounds Log fastest time Handstand Push-ups  E2MOM12 1-5 HSPUs (Holds/ Strict w/ mat/ Kipping/ Strict/ Deficit) Metcon (AMRAP – Reps) 3 Rounds of: Every 5 minutes start: 0:00-2:00 500M Row 2:00-4:00 AMRAP2 5 Pull Ups (UNBROKEN) 10 Wtd Lunges (65,45) 4:00-5:00 Rest[…]

13 Jul 19

Metcon (AMRAP – Rounds and Reps) AMRAP30 Partner WOD 5 Burpee over the Box (24,20) 1 Power Clean 1 Hang Squat Clean 1 Push Jerk (lower to back) 1 Snatch Grip Push Jerk 1 OHS Rx+ Each Partner Completes a Round and then switches (105,75) Rx (95,65) Metcon (AMRAP – Rounds and Reps) New/ Rehab/[…]

12 Jul 19

Shoulder Press (2RM Push Jerk) Metcon (Time) 12 min time cap 21-15-9 T2B HSPUs Extra Credit Metcon (AMRAP – Reps) 2 Rounds 1 set of bands (5 positions/ 10 reps) 20 V-Ups

11 Jul 19

Metcon (AMRAP – Reps) 20 min time cap Partner Warm-up Each one of your will perform the following one at a time…tag team style 3 Cals AB or 100M Row 6 Cals AB or 200M Row 9 Cals AB or 300M Row 12 Cals AB or 400M Row 15 Cals AB or 500M Row 12[…]