What's Going On?

July 17, 2018

7/17

Warm-up
3 Rounds
200m Jog
10 Barbell good mornings
10 Barbell Strict presses
10 Band pull aparts
Romanian Deadlift
3x8 Romanian Deadlift
*Same weight across the 3 sets.

July 16, 2018

7/16

Warm-up
Group joint mobility

Followed by...

2 Rounds
10 Squats
:30 Banded lizard stretch (Left)
:30 Banded lizard stretch (right)
:30 Banded Front rack stretch

July 14, 2018

7/14

Warm-up
Coaches choice
Metcon (AMRAP - Reps)
2 Rounds
3 Minute AMRAP
20 Bar facing burpees
With remaining time, max push press 115/75#

Rest 90 seconds

3 minute AMRAP
30 Bar facing burpees
With remaining time, max Power cleans 165/105#

July 13, 2018

7/13

Warm-up
Coaches choice
Nate (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups

July 12, 2018

7/12

Warm-up
Warm up
3 Rounds
300/250m Row
10 Bootstrap squats
5 C's & D's
10 Push ups
Back Squat
Pause back squat
Every 2 minutes for 10 minutes
3 Back squats.

3 seconds down, 2 second pause at the bottom.

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