15 Aug 18

Overhead Squat (EVERY 2:00 for 7 sets) 3 Over Head Squats work up to a heavy but not max- off the racks – think depth and form over weight Metcon (Time) “Crash Balls” 2000m Row 50 Wallballs (20,14) 50 Box Jumps (24,20) Extra Credit Metcon (AMRAP – Reps) 4 Rounds 1. DB/KB Step ups 6-10[…]

18 Aug 18

Metcon (Time) “TEAM FAST AND FURIOUS” Teams of 2 Run 400m together 60 Deadlifts (225,155) Run 400m together 40 Cleans (155,105) Run 400m together 20 Sumo Deadlift High Pulls (115,75) Run 400m together Extra Credit Metcon (AMRAP – Reps) Superset 4 Rounds 10-15 BB Bicep Curls 10-15 BB Close Grip Bench Press(tricep focus)

14 Aug 18

Metcon (Time) “Master’s Rope Climb Run” RX+ 5 Rounds 400 m Run 3/2 legless rope climbs (you can use legs on way down) Rx 5 Rounds 400 m Run 2 Rope climbs L2 5 Rounds 400 m Run 1 Rope climb L1 4 Rounds 400m Run 10 Strict Pullups or 10 Ring Rows No Bands[…]

13 Aug 18

Metcon (3 Rounds for reps) “Rio Rewind 2.0” AMRAP 3 Minutes 7 Hang Power Cleans (135,95) 7 Push Jerk (135,95) 7 Burpees over the bar Rest exactly 3:00 minutes AMRAP 3 Minutes 7 Hang Power Cleans (115,75) 7 Push Jerk (115,75) 7 Burpees over the bar Rest exactly 3:00 minutes AMRAP 3 Minutes 7 Hang[…]

11 Aug 18

Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here Scaling options for 2 Muscle ups: L1 4 Burpee Chest to bar[…]

10 Aug 18

Clean (Every :90sec for 7 sets) 2 Squat Cleans –add weight each set until max Metcon (Time) “Squad Run” For Time 12-9-6-3 Squat Clean (135,95) 200m Run Extra Credit Metcon (AMRAP – Reps) 4 rounds 1. 20 weighted back extensions 2. 15 BB Upright rows 3. 10 DB Shrugs

9 Aug 18

Metcon (Time) WARM UP: Teams Of Three 4500m Row -switch every 250m Metcon (AMRAP – Reps) Tabata Hollow Rockers Metcon (Time) WOD 1: 21-15-9 Burpees KB Swings (medium weight) 12 min time cap Metcon (Time) WOD 2: 9-15-21 Box Jumps (low box) Toes To Bar 12 min time cap

8 Aug 18

Metcon (Time) “Zero Pucks Given” For time: 100 Double Unders 50 wall-ball shots (20 / 14 lb.) 25 ring dips 50 wall-ball shots (20 / 14 lb.) 100 Double Unders Extra Credit Metcon (AMRAP – Reps) Superset 4Rounds 8-12reps – heaviest possible A. Push Press B. DB Flat Bench Press 5×5 reps – heavier than[…]

7 Aug 18

Back Squat (In 20 Minutes Establish:) 1 RM Low Bar Back Squat –again keeping knees back and hips back sitting to parallel – focusing on hamstrings and glutes Metcon (AMRAP – Rounds and Reps) “THE GAMBLER” AMRAP 15 20 Abmat Situps 10 Deadlifts 5 Hang Cleans L1 – (95,65) L2 – (135,95) L3 – (185,125)[…]

6 Aug 18

Metcon (2 Rounds for time) “BiCouplet 1” 21-15-9 reps for time of: Snatches Chest-to-bar pull-ups M 85 lb.   F 55 lb. Time cap: 6 minutes for BC1 “Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.[…]