Month: July 2017

July 26th 2017

ACCESSORY Walking Lunges – 8×5 *per leg METCON “Triathlon” A.) In 6 Minutes complete: 1000m Row *in time remaining max kettle bell swings (53/35) -rest 2 min- B.) In 6 minutes complete: 1200m Run *in time remaining max Ball Slams (25/15) -rest 2 min- C.) In 6 minutes complete: 60/45 Cal Assault Bike *in time …

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July 20th 2017

STRENGTH 18 Minutes to find: 1 
Clean DL + 1 Power Clean + 1 Front Squat *Heavy Complex” METCON “Toss Up” 4 Rounds
 200m Run
 15 Wall Balls
 (20/14) 10 Pull-ups 
5 Thrusters (115/80)

Thursday, July 20th 2017

Strength: strict press 3 sets 8-10 reps *increasing every round last set 55-60% or 1rm Super set w/ weighted pull-ups 3/5-5/8 Metcon: 8 min AMRAP 5- Hang Squat Snatches (95/65) 10-burpees over the bar *the weight should be light enough where you can go unbroken.

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