What's Going On?

June 19, 2018

6/19

Warm-up
Coaches choice
Deadlift (Week 1 of 4)
5 @ 55-60%
3 @ 65-70%
1 @ 76%
1 @ 82%
1 @ 90%
6-10 @ 80%

June 18, 2018

6/18

Warm-up
3 sets
10/7 Calorie bike
5 Bootstrap squats
5 Yoga push ups
10 Jumping lunges

Followed by...

Hip activation drills
Back Squat
Every 3 minutes for 12 minutes
Back squat x 5 @ 70%
5 Seated box jumps

June 16, 2018

6/16

Warm-up
Coaches choice
Metcon (AMRAP - Rounds and Reps)
"WONTAWN"

24 Minute AMRAP
2 Muscle ups
4 Handstand push ups
6 Hang cleans 135/95
40 Double unders

June 15, 2018

6/15

Warm-up
Coaches choice
Thruster (10 Minutes to establish a 3 rep max thruster)
Take the bar from the rack
Metcon (Time)
3 Rounds for time
600m Run

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