Friday, 29 June 28
1. Warm Up - 10 Minutes 2. Teaching - 5 Minutes 3. Metcon - AMRAP x 15 12 Alternating Box Step Ups with Sandbag (20" with 50/35) 200m Sandbag Run 15 Sandbag Back Squats
Thursday, 28 June 18
1. Warm Up - 10 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 25 "Strongman Style" - Teams of 4-5 Prowler Push Hand over Hand Sled Pull Calorie Ski Erg D-Ball or Sandbag Clean Yoke Carry
Wednesday, 27 June 18
1. Warm Up & Mobility - 20 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap “Power Hour” For Time: 50 Clean and Jerks 135/95 On the Minute – 5 Toes to Bar
Tuesday, 26 June 18
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Jack Squat" 21 - 15 - 9 Front Squat 135/95 Kettlebell Swings 70/53 400m Run
Monday, 25 June 18
1. Warm Up & Mobility - 12 MInutes 2. Teaching - 13 Minutes 3. Strength - 15 Minutes Deadlift - Building to heavy single 4. Metcon - AMRAP x 12 "Detention" 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders
Friday, 22 June 18
1. Warm Up & Mobility - 13 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minutes "Fight Gone Bad" 3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
Thursday, 21 June 18
1. Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Metcon - 35 Minutes "Team Tosh Sprints" Teams of 2: 3 RFT 200m Run 400m Run 600m Run
Wednesday, 20 June 18
1. Warm Up & Mobility - 18 Minutes 2. Teaching - 20 Minutes 3. Metcon - 15 Minutes "Heartbreak Kid" 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders
Tuesday, 19 June 18
1. Warm Up & Mobility - 10 Minutes 2. Teaching - 20 Minutes 3. Metcon - 30 Minutes "Captain Crunch" AMRAP x 4 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) and then.. Max Calorie Row in Time Remaining rest 4 minutes AMRAP x 4 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) and then.. Max Calorie Row in Time Remaining rest 4 minutes AMRAP x 4 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Pus
Monday, 18 June 18
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Strength - 15 Minutes Back Squat Build to heavy set of 3 4. Metcon - 15 Minute Cap "Instep Inferno" - 4 Rounds 400 Meter Run 50 Air Squats