Monday

Metcon

Complete 4 rounds of:

25 Box Jumps

15 Push-ups

25 Knees to Elbow

*hang from bar and bring knees up

Conditioning

5k

for time

Friday

Strength-Week 2

Back Squat

#1 set 3 x 70% 1RM

#2 set 3 x 80% 1RM

#3 set 3 x 90% 1RM

*last set perform max reps

Metcon

"Cindy"

AMRAP 20 minutes

5 pull-ups

10 push-ups

15 squats

*post rounds complete in comment

Thursday

Conditioning

5K

for time

Wednesday

Strength-Week 2

Press

#1 set 3 x 70% 1RM

#2 set 3 x 80% 1RM

#3 set 3 x 90% 1RM

*last set perform max reps

Metcon

4 rounds of:

15 Thrusters, #65/#95

400m run

Tuesday

Metcon

AMRAP 15 minutes

10 Sit-ups

10 DB or KB Swing, 25lb/45lbs

10 Pull-ups

Conditioning

10 x 100m run

rest-30 seconds between intervals

Monday

Strength-Week 2

Deadlift

#1 set 3 x 70% 1RM

#2 set 3 x 80% 1RM

#3 set 3 x 90% 1RM

*last set perform max reps

Conditioning

3 x 1 miles repeats

rest-2:00 minutes

Friday, 7/9

Warm-up

10 past throughs (broom stick)

10 straight leg swings

10 hip circles

Strength

Week 1-Press

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

*last set perform max reps

Metcon

Complete 21-15-9 of:

Pike Push-up

Bench dips

Push-ups

Thursday, 7/8

Warm-up

800 m jog

25 squats

10 burpees

1 round

CFE

4 repeats

4 x 800m

rest-1:30

*max effort

Wednesday, 7/7

Warm-up

"monday's"

Strength

Week 1-Deadlift

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

*last set perform max reps

Metcon-

50 Sit-ups

40 back extensions

30 box jumps

20 Push press, 65/85

10 burpees

Monday-7/5

Warm-up

10 sit-up

10 push-up

10 burpees

x 2 rounds

AMRAP 10 minutes

5 Clean and Jerk, #65

5 burpees

Monday, 6/28

Warm-up:

400m jog

20 Bicycles

20 Squats

3 x 5 reps, 50% of 1RM (Back Squat)

Strength

Back Squat

#1 set- 5 x 65% 1RM

#2 set- 5 x 75% 1RM

#3 set- 5 x 85% 1RM

*last set perform max repetitions

Metcon

Complet 15-12-9

Back Squat, 75/115

Dips (ring or bench)

Tuesday, 6/8

30 Pike Push-up

(knees on a bench, mimicing a handstand push-up but regressed)

40 Ring Row (pull-ups)

50 DB Swing

60 Sit-ups

70 Burpees

CFE:

4 x 800m Sprints

90 second rest

Thursday, 6/3

Complete 21-15-9

KB Swing, #25/#35

Pull-up (horizontal rings)

CFE

"Tabata Treadmill or Track"

Run "all out effort"

20 seconds work, 10 seconds rest

8 rounds

*cover as much distance as possible

*post results

Monday

AMRAP 12 Minutes

5 Pull-ups (rings or bar)

7 Push-ups

10 Squats

post rounds in comment

CFE-Run

6 x 100m

rest 30 seconds in between sets