Month: July 2019

Skill Work: Total Bar Muscle ups in a row (10 minute cap). Build up to a Bar Muscle Up: Butterfly pull ups working up a ladder, stringing 1-2-3-4-5-6-7..etc. Weightlifting: EMOM 10 minutes of Squat Snatch 1 Squat Snatch @ 75% of your 1 rm plus 1 over head squat Metcon: For time (Cap 15 minutes)…

Skill Work: Tabata Handstand Push-ups. Your score will be total reps across all rounds. Weightlifting: Bench Press (E2MOM 10 mins 5 reps 75%) Work at 75% of your best Bench press or a rough estimate of your 1 RM. This is 5 Sets of 5 Reps total. Metcon: For time (Cap is 15 minutes): 10…

Skill Work: Weighted Pull-ups (3-3-3-3). If you do not have a weighted pull up yet, do slow negatives from the top of the pull up or supine ring rows for reps to build up muscle strength and endurance. Weightlifting: Back Squat E2MOM 10 Mins 5 reps 75%. 5 Back Squats at 75% of your 1…

E2MOM (every 2 minutes on the minute) 12 minutes: 5 Deadlift @ 65%-70 of your 1 RM AMRAP: “Death by Cindy” Minute 1: 1 Pull Up, 1 Push Up, 1 Air Squat Minute 2: 2 Pull Ups, 2 Push Ups, 2 Air Squats Minute 3: 3 Pull Ups, 3 Push Ups, 3 Air Squats and…

E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Push Press @ 65% of your 1 RM For Time: 2 Rounds 800m Run 100 Ab Mat Sit Ups 50 Jumping Air Squats

EMOM: 10 Minute Complex 1 Squat Clean + 1 Front Squat + 1 Push Jerk (equals 1 complete complex) @ 50-55% of 1 RM Front Squat For Time: 21-15-9 Deadlift 225/155 Rx Pull Ups

Tabata Pull Ups -Rx+ Chest to Bar pull ups Score is the lowest round out of all eight E2MOM (every 2 minutes on the minute) 10 Minutes: 5 Bench Press @ 65% of 1RM AMRAP: 12 Minutes 8 Burpees 16 Alernating Kettlebell Snatch Rx: 35/53lbs Rx+: 53/70lbs 32 Double Unders

E2MOM (every 2 minutes on the minute) 12 Minutes: 5 Back Squats @65-70 of 1RM AMRAP: 14 Minutes 21 Calorie Row 15 Over Head Squats 65/95 Rx 9 Toes to Bar

EMOM: 7 Minutes 3 Strict pull ups and 5 toes to bar E2MOM: 12 minutes -2 split jerks @ 75-80% of 1rm jerk *from the rack* 5 Rounds for time: 10 OHS Rx: 65/95 Rx+: 85/115 10 Sumo deadlift high pulls Rx: 65/95 Rx+: 85/115 10 Pull ups Rx+: Chest to Bar