SATURDAY 8.17.2019

Warm-up

Dowel Duel

Weightlifting

Clean Pull

Warm up and build to 85%

Then EMOM 2 clean pulls for 5 rounds

Weightlifting

Power Clean + Squat Clean

EMOM for 5 rounds

1 Power Clean from floor
1 Squat Clean from HHV

70%

Metcon

"Me Three"

Teams of 3

For Time (30 Minute Cap):

100 Pull-ups
100 Overhead Squats 75/55
80 Box Jump Overs 24/20
80 Thrusters 95/65
60 Toes to Bar
60 Front Squats 115/80
40 Burpee Box Jumps 24/20
40 Clusters 135/95

FRIDAY 8.16.2019

FRIDAY 8.16.2019

STRONG

Bench Press

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

METCON-BURN

CONNECTIVITY

Lying Victorian Raise

3 sets of 5 reps with a 3 second hold

Metcon

"Old Town Road"

6 Rounds:

21/15 Calorie Erg

300' Farmers Carry 24/16

9 Toes to Bar

0:60 Rest

THURSDAY 8.15.2019

THURSDAY 8.15.2019

STRONG

Back Squat

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

METCON-BURN

CONNECTIVITY

Front Lever Drawbridge

10 reps with a 3 second hold

Metcon

Triathalon

3 Rounds

500 Meter Row
.5 Mile Bike
500 Meter Ski Erg

Rest 3 Minutes Between Rounds

WEDNESDAY 8.14.2019

WEDNESDAY 8.14.2019

STRONG

Shoulder Press

40% X 5

50% X 5

60% X 5

70% X 3

80% X 3

90% X 3+ (max rep set)

Barbell Front Raise

5 sets of 8 reps

METCON-BURN

I Wanna be Sedated

24 Minutes alternating 1:1 work to rest

AMRAP in 0:60
1-1-1
Pull Up-Push Up-Squat

Rest 0:60

AMRAP in 0:60
2-2-2
Pull Up-Push Up-Squat

Rest 0:60

AMRAP in 0:60
3-3-3
Pull Up-Push Up-Squat

Rest 0:60

increasing reps by 1 each round

TUESDAY 8.13.2019

TUESDAY 8.13.2019

STRONG

Deadlift

40% X 5

50% X 5

60% X 5

70% X 3

80% X 3

90% X 3+ (max rep set)

METCON-BURN

CONNECTIVITY

Banded Lying Straight-Arm Pulldown

3 sets of 5 reps with a 5 second hold

Metcon

"Vader"

3 Rounds:

24/17 Calorie Row

21 Wallballs 20/14

18 Power Snatches 95/65

15 Box Jumps

MONDAY 8.12.2019

MONDAY 8.12.2019

STRONG

Bench Press

40% X 5

50% X 5

60% X 5

70% X 3

80% X 3

90% X 3+ (max rep set)

METCON-BURN

CONNECTIVITY

Straight Body Floor Levers

10 reps lowering slowly

Metcon

"Doorbell"

AMRAP 18:
15 Over the Bar Burpees
15 Strict Pull-ups
15 KB Deadlift 32/24
15 Squat Cleans 95/65

SUNDAY 8.11.2019

SUNDAY 8.11.2019

STAMINA

Running Clock

0:00 – 10:00

10 KB Swings 24/16
10 Air Squats
15/9 Cal Erg or Bike

Rest 2:00

12:00 – 22:00

10 Push-Ups
10 KB Reverse Lunges 24/16
10 Pull Ups

Rest 2:00

24:00 – 32:00

10/7 Cal Erg or Bike
10 Goblet Squats 24/16
20 Double Unders

Rest 2:00

34:00 – 40:00

10/7 Cal Bike or Erg
12 Burpees

SATURDAY 8.10.2019

SATURDAY 8.10.2019

Warm-up

Bring Sally Up, Bring Sally Down

Tempo Push Ups to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs - control the eccentric and don't lie down at any time

Weightlifting

Snatch Pull

Warm up, building to 75%

Then EMOM for 5 rounds

Weightlifting

Above Knee Power Snatch

EMOM for 5 rounds

1 Power Snatch from above the knee

METCON-BURN

"Rope-a-Dope"

Teams of 3:

AMRAP 25:

120/90 Calorie Bike

15 Rope Climbs

300 Double Unders

60 Alternating Dumbbell Snatches 70/50

FRIDAY 8.9.2019

FRIDAY 8.9.2019

STRONG

Back Squat

40% X 5

50% X 5

60% X 5

70% X 3

80% X 3

90% X 3+ (max rep set)

METCON-BURN

The Chief

5 Rounds:

AMRAP 3:

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds