14 Aug 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Deadlift (8@65%, 8@70%, 6@80%, 6@85% DL) Metcon (AMRAP – Reps) Review Pull Up w/out band – Hollow position (further behind bar than Superman is infront) – Superman position – Transition between Hollow and Superman – When to Kip and Pull – How to push backwards from top[…]

13 Aug 20

Metcon (AMRAP – Reps) EMOM8 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs Metcon (Time) “Goodie Bag” from CompTrain 20 Min Time Cap 1 Round: 800m Run 40 Over-and-Back DB[…]

12 Aug 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Back Squat (8@65%, 8@70%, 6@80%, 6@85% BS) Metcon (AMRAP – Rounds and Reps) “Imaginary Friends” from CompTrain AMRAP10 10 Single Arm Alt DB Snatches (50,35) 25′ Single DB Walking Lunge 10 Burpees 25′ Single DB Walking Lunge 10 Single Arm Alt DB Snatches Extra Credit Abs of[…]

11 Aug 20

Metcon (AMRAP – Reps) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 Sn Grip RDLs (w/ Coach) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 Power Snatch (w/ Coach) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 OHS (w/ Coach) Metcon (Weight) EMOM10 1 Sn Grip[…]

10 Aug 20

Shoulder Press (8@65%, 8@70%, 6@80%, 6@85% SP) Metcon (AMRAP – Rounds and Reps) AMRAP 20: 21 Thrusters (95,65) 15 KBSs (70,53) 9 C2BPUs 200 Meter Run Metcon (AMRAP – Reps) 1-3 Rounds 10 Supermans 10 Oblique Crunch Left 10 V-Ups 1 Min Plank 10 Crab Leg Toe Touches 10 Oblique Crunch Right 10 Supermans 1[…]

8 Aug 20

Six Flags (Time) 6 RFT 6 Thrusters (135,95) 6 Burpees 6 Power Cleans (135,95) 6 Box Jumps (30,24) 6 KBS (70,53) 6 Sit 2 Stands

7 Aug 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Back Squat (10@60%, 8@70%, 8@75%, 8@80% BS) Metcon (Time) 10 min time cap 5 RFT 250M Row 10 HPSnatch (95,65) 10 T2B Extra Credit Abs of 12 (ABs of 4-12 Try to make it thru without stopping!!) Set a clock so you can time properly! 12 sec[…]

6 Aug 20

Metcon (AMRAP – Reps) EMOM10 1. 10-50 I/O 2. 10-50 F/B 3. 10-50 Slolem 4. Run (working towards 100 Right Foot Steps in 1 min) 5. ME DUs (working towards 100 Unbroken) Metcon (Time) “Heartburn” from CompTrain 1 Mile Run 10 Rounds of BBT 1 Round of BBT: 7 Single Dumbbell Thrusters (50/35) 7 Pull-Ups[…]

5 Aug 20

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Shoulder Press (10@60%, 8@70%, 8@75%, 8@80% SP) Metcon (AMRAP – Rounds) 4 Rnds 3 min work w/ 3 min rest AMRAP3 3 Front Squats (75,55) 6 Thrusters 9 S2OH Score is number of COMPLETE ROUNDS ONLY!!! Extra Credit 10 Min Quick Body Stretch (Time) To be completed[…]

4 Aug 20

Metcon (AMRAP – Reps) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 RDLs (w/ Coach) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 Power Cleans (w/ Coach) 100M Run + 25′ Bear Crawl + 3 Burpees + 5 Front Squats (w/ Coach) Metcon (Weight) EMOM10 1 DL + 1[…]