August 18, 2016

Warmup

400 m run

10 squats every 30sec x 3 min

-empty bar perform 

5 snatch from hip

3 from knee

1 from shin

5 hang clean n press

-load weight as form allows
Metcon

4 rounds of

50 lunge steps

10 ground to overhead 135/75+

(Can snatch or clean n jerk)
Cool down 

3x

20 cal easy pace row

50 ft walk out

Aug 9th, 2016

Warmup

Warmup
400 m run
3 min of every 30 sec
10 air squats
Then 1 min plank hold
Empty bar
5 hang cleans
10 deadlifts

At 135-165/55-115
*choose weight as close to highest weight where you can go unbroken without sacrificing form too much

Metcon

Unbroken + burpee penalty

15 cleans
21 wall ball shots
12 cleans
21 wall ball shots
9 cleans
21 wall ball shots
6 cleans
21 wall ball shots

cooldown

3x
25 cal row
50ft lunge with lizard
25 hollow rocs

Aug 8th, 2016

Warmup

400 m run
1 min deadhang
1 min scorpion kick
Empty bar
1min oh hold
5 strict press

Metcon

3 round of
400 m run
21 shoulder to overhead 115/55-75
12 burpee box jumps

cooldown

4x
10 strict pull-ups
15 empty bar skull crushers

Aug 5th, 2016

Warmup

400 m run
100ft each
High knees
Butt kicks
Lunge with lizard

Metcon

1 min each of:
-Cal row/ assault
-Push-ups
-Shuttle run (30ft turn around)
-Deadhang
-Rest
*stress quick transitions

cooldown

With partner med ball chest pass
4x
12 front
12/12 side
24 leg push downs