Tuesday, 1 May 18
1. Warm Up - 15 Minutes 2. Teaching - 5 Minutes 3. Metcon - 40 Minute Cap "Jerry"
1 Mile Run 2,000 Meter Row 1 Mile Run
Monday, 30 April 18
1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes FRAN! 21 - 15 - 9 Thrusters 95/65 Pull Ups
Friday, 27 April 18
1. Warm Up & Mobility - 12 Minutes 2. Teaching - 8 Minutes 3. Strength + Weightlifting - 15 Minutes 4. Metcon - 15 Minutes "TKO"
35/25 Calorie Row
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)
Thursday, 26 April 18
1. Warm Up & Mobility - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minutes "Half and Half" Teams of 2 8 Rounds: 400 Meter Row 200 Meter Sand Bag Run (50/35*)
Wednesday, 25 April 18
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength + Weightlifting - 12 Minutes Hang Squat Clean: Build to heavy single 4. Metcon - AMRAP x 8 "Under the Lights"
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
Tuesday, 24 April 18
1. Warm Up - 12 Minutes 2. Teaching - 8 Minutes 3. Metcon - 25 Minutes “Play Dead” AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees
Monday, 23 April 18
1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 16 "Spin Doctor" 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)
Friday, 20 April 18
1. Warm Up & Mobility - 25 Minutes 2. Teaching - 10 Minutes 3. Metcon - 15 Minute Cap "Surfer on Acid" 3 Rounds:
400 Meter Run
21 Burpees
Thursday, 19 April 18
1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 15 Minute Cap "Rack City"
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Wednesday, 18 April 18
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minute Cap "Full Circle" 1500 Meter Row 100 Double Unders 50 Shuttle Runs (10 meters) 100 Double Unders 1500 Meter Row
