Thursday, 15 June 17
Warm Up : 15-20 Minutes Stretch Foam Roll, etc Metcon: 20 Minutes Part #1 In a 4:00 Window: 400 Meter Run Max Rep Power Cleans (135/95)...
Wednesday, 14 June 17
Warm Up- 10 Minutes Strength: Jerk Stance Strict press 5×5 Strength 2: Pause Split Jerk 3×3 (pause 2 sec in dip, and at catch) Strength...
Tuesday, 13 Jun 17
1. Warm Up - 10 Minutes 2. A)Strength: BTN Snatch Press 5×5 B) Strength: BTN Snatch Push Press 3×5 C) Strength: Back Squat 5×4 3. Metcon:...
Monday, 12 June 17
1. Warm Up - 10 Minutes 2. Strength: 15 Minutes Close grip bench press 4×8 Sup Grip BB Bent over row 4×8 3. Metcon: EMOM x 21 1st min:...
Thursday, 8 June 17
Warm Up - 10 Minutes Metcon - 40 Minute Cap "Manatee" 1600m Run 10 Burpee Box Jumps 24/20 800m Run 15 Burpee Box Jumps 400m Run 20...
Wednesday, 7 June 17
Warm Up - 10 Minutes Strength - 20 Minutes 5 x 3 Front Squats *start at 65% and add weight each set Metcon: 5 Minute Cap FRAN 21-15-9...