Strength: 15/20 min Front rack lunges5 x 10Building Metcon: 30-20-10BurpeesG. Squats (mod/heavy)KBSKB front rack lunges
Gym will be open regular hours. There will be an unofficial class at 9:30 with coach JRod. No 5:30am or 5, 6:15PM classes.
Strength: 20/25 min Deadlift6 sets x 5 TNG Metcon: AMRAP 712 deadlifts @ 65%12 push ups Rest 5 min AMRAP 712 wall balls24 Russian swings (heavy)
Skill:15 min to find heavypwr/sq snatch Strength: EOMOM 12min 1 ) 2 sn @ 80-85%min 2) 6 lateral burpees EOMOM 12min 1) 3 TNG sn @ 60-65%min 2) 20-30 dubs
Skill: 10 min kipping pull up Skill/strength: 8 min EOMOM 8min 1) athlete level drillmin 2) banded lat pull down6-8 each arm Metcon: EOMOM 16:40’s work :20s restmin 1) max pull upsmin 2) max cal ABmin 3) max burpeesMin 4) max KBS
Skill: Dubsthen2 min max dubs Metcon: cap 30 min 15/12 cal AB10 alt. DB sn (mod)30 BBJO120 Dubs30/24 cal AB20 al DB. Sn20 BBJO90 Dubs 45/36 cal AB30 alt DB sn 10 BBJO60 Dubs
Strength: 15 min Strict Press4 sets of 5 buildingthen max reps at 80% Strength: 15 min Bench Press4 sets of 5 reps buildingthen max reps at 80% Accessory: 15 min 4 x 20s of stir the pot4 x 6 barbel ab roll out4 x 8 tempo bent bb row4 x 20 hollow rocks Opt. Post…
Strength: 25 min Front Squats7-7-5-5-3-3 building Metcon: AMRAP 126 hang cleans9 front squats @ 60%18 KBS (mod)32 Dubs
Skill: 15 min Find a heavy clean Metcon: E3MOM 1512/9 cal AB9 DL6 lateral burpees2 cleans @ 80%
Skill: 10 minDubs2 min max Metcon: cap 30 1000 m row30 dubs10 Box jumps750 m row60 dubs20 box jumps500 m row90 dubs40 Box jumps250 m row120 dubs50 Box jumps