June 29, 2018

Warm-up
8 alt bird dogs
10 Cuban Presses
:30 plank (hands)
2-3 rounds or 5 min
Weightlifting
A: Clean complex (Build a heavy complex)
Power clean
Squat clean
2 - Front squats
Metcon
B: Metcon (4 Rounds for time)
4 rounds (time each round)

300m row
20 UBWBS
10 Toes to bar (UB)
10 burpe...

June 28, 2018

Warm up 

Coach Led 

Strength / Skill

Push Press 

4 x 4 65-75%

Workout of the day 

1 minute per for max reps 

Row (calories)

Burpee box jumps 

Double unders 

REST 

June 23, 2018

Warm up 

Coach led 

Workout 

“The break up to Make up”

As long as you can until you fail 

Min 1 -1 dead lift + 1 burpee 

Min 2 - 2 deadlifts + 2 burpees 

Min 3 - etc.....

Rest 10 min 

10 min AMRAP 

5 wall balls + 5 burpees 

Alternating rounds with partner

June 22, 2018

Warm up

Coach led

Strength / Skill

Build to a heavy clean and jerk

Workout 

Fran 

21-15-9 

Thrusters

Pull ups

June 12, 2018

Warm up 

10 wall dead bugs 

:20 s plank (hallow)

:20 s dhang Pu 

5-7 empty bar pp

Strength / Skill

Push press 

4 x 6 70%

Workout of the day 

3 squat cleans 

5 bobs 

7 handstand push ups 

June 10, 2018

Warm up 

Coach Led 

Strength / Skill 

Back Squats 

8,6,4,2 

Build a heavy double 

Workout

25 wall balls 

10 burpees 

x 6 rounds for time 

June 8, 2018

Warm up

Coach led 

Strength / Skill

Bench Press 

Build a heavy 1rm

Workout of the day

21-15-9-15-21

dBSn

bBJ

June 1, 2018

Warm up 

Not for time or speed 

200m row Z4 
Bottoms up carry manageable KB 
sAKBCsame weight 
wall sit with kb rack (both arms)
3 rNFT

Strength / Skill

5 x 3 5301 oHS

Workout of the day 

30-20-10 

dCS (choose weight)

bJ 

EMOM perform 5 aMSU

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