7/24/17

1. Warm-up
2 steady rounds

400m run, 20 air squats, 20 ring rows

 

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

3. Strength
Squat Clean 5×3
Perfect reps only. Work on form.
Triples can be successfully done between 70 and 90%

4. Gymnastics
AMRAP 8 Minutes:

Complete as many sets of 3 Unbroken Muscle Ups as possible

7/21/17

1. Warm-up
2 Steady Rounds:
15 Dumbbell or KB Push Press
30 Calorie Bike or Row
10 Toes to Bar

2. Conditioning
3 Rounds:
Run 400m
15 Clean and Jerk 135/95lbs

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 70 and 90%

4. Optional Gymnastics
5 Rounds:
Row 20/15 Calories
1 Max Set of Toes to Bar
Rest :60

7/20/17

1. Warm-up
3 Steady Rounds with bar
8 Front Squats
8 Push Press
8 Thrusters

2. Met-Con
“Karen”
150 Wallballs 20/14lbs
Scaled Div. 14/10lbs

3. Strength
Zero Bounce Deadlift 4×4 @70-90% of 1RM

4. Optional Gymnastics
Every 4 Minutes for 12 Minutes:
400/300m run
30 Push-Ups