What's Going On?

July 11, 2018

7/11

Warm-up
Coaches choice
Push Press
Every 2 minutes for 12 minutes
Push press x 5
*Build over the 6 sets
Jackie (Time)
For Time:

July 10, 2018

7/10

Warm-up
3 Rounds
10/7 calorie bike
10 Banded good mornings
5 Glute bridges with a 2 second pause
10 Squats
5 Yoga push ups
Deadlift
20 minutes to establish new 1 rep max deadlift

Recommended percentages
5 @ 65-70%

July 9, 2018

7/9

Warm-up
Coaches choice

Followed by..

Empty barbell warm up
Ex. RDL, high pulls, muscle snatch, etc.
Strength
Every 3 minutes for 15 minutes
Run 200m

July 7, 2018

7/7

Warm-up
Coaches choice
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP
1 Rope Climb (RX+ legless)
5 DB Devil presses
10 Burpees
*Alternate full rounds

July 6, 2018

7/6

Warm-up
Coaches choice
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint

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