What's Going On?

June 30, 2017

6/30/17

Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#

June 29, 2017

6/29/17

Warm-up
3 Rounds
Row 250m
10 C and Ds Lunge steps w twist
10 Passthroughs
Skill
15 Min
Kipping Pullups
Or
Bar Muscle ups
Then
5 Min EMOM
5-10 Kipping Pullups
Or

June 28, 2017

6/28/17

Warm-up
Coaches Choice
Weightlifting
Front Squat (6-6-6-6)
4 x 6 Front Squat @60-70%
Then:
Every other min for 6 Min (3 Rounds)

June 27, 2017

6/27/17

Warm-up
Run 400m easy
2 Rounds
10 Barbell RDL
10 Barbell Good Morning
10 Punter Kicks
10 GHD Situps
Weightlifting
Deadlift (8-6-4-2)
Today's heavy Double

June 26, 2017

6/26/17

Warm-up
Warmup:
3 Rounds:
:30 Plank Right
:30 Plank Center
:30 Plank Left
:30 Down Dog
:30 Cobra
Metcon
Metcon (4 Rounds for time)
Every 10 Min for 40 Min (4 rounds)
30/20 Cal Bike (capped at 2)

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