WEDNESDAY 

7/13/2016 RUNNING MAN STRENGTH  Bench Press (1 REP MAX IN 7 MINS) Metcon Metcon (Time) MAN MAKER 25/15 RING DIPS 100 run 10 . 9 . 8 . 7 . 6 . 5 . 4 . 3 . 2 . 1 FOR TIME 30 MIN MAX MAN MAKER

TUESDAY

7/12/2016 HEAVY LEGS Gymnastics Pull-ups (5 REPS EMOM FOR 5 MIN ) WORK ON STRICT , KIP OR OTHER Metcon Metcon (Time) “HEAVY LEGS” 200M RUN 20 SQUATS 20 LUNGES 20 BOX JUMPS 20 SIT-UPS 5 ROUNDS FOR TIME

MONDAY

7/11/2016 NEW LADDER Weightlifting DEADLIFT & POWER CLEAN (1 REP EMOM FOR 7 MINS) 1 Deadlifts + 1 Power clean EMOM FOR 7 MIN @ 100% of Power Clean Metcon Metcon (AMRAP – Reps) LADDER OF: 2 POWER SNATCH 115/75 2 HSPU 20 DBL UNDERS 4 POWER SNATCH 4 HSPU 20 DBL UNDERS 6 POWER SNATCH 6 HSPU 20 DBL …

WEDNESDAY 

6/29/2016 ANNIE STRENGTH  Bench Press (5 EMOM FOR 7 MIN @ BW + 20 LBS) Metcon Annie (Time) 50-40-30-20-10   Double-unders   Sit-ups

TUESDAY

6/28/2016 KELLY SKILL PLANKS (8 RDS TABATA ) 20 SEC WORK 10 SEC REC TOTAL 4 MIN Metcon Kelly (Time) 5 Rounds for time of:   400m Run   30 Box Jumps, 24” / 20”   30 Wall-Ball Shots, 20# / 14#

MONDAY

6/27/2015 BEEP TEST STRENGTH  DEADLIFT & POWER CLEAN (3 REPS EMOM FOR 7 MIN ) @ 80% OF POWER CLEAN Metcon Metcon (AMRAP – Rounds and Reps) EMOM for as long as possible RX+ 7 THRUSTERS 75/55 7 PULL UPS 7 BURPEES Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and …

WEDNESDAY

6/22/2016 KING QUEEN JACK STRENGTH  Bench Press (5 REPS EMOM FOR 7 MIN) @ BW + 10 LBS Metcon Metcon (AMRAP – Rounds and Reps) 10 HANG POWER CLEAN 95/65 10 BOX JUMPS 24/20 10 SIT UPS 15 MIN AMRAP 10 HANG POWER CLEAN 135/95 10 BOX JUMPS 30/24 10 T2B

TUESDAY

6/21/2016 ABC D Metcon Metcon (Weight) Witch a running clock A. 3 Tap n Go Snatches @ 65-75% EMOM FOR 10 MIN (Any type of snatch, if you’re feeling good, go for a 3rm PR) Metcon (AMRAP – Rounds and Reps) 2 min rec B. 7 KBS 70/50 5 HSPU 3 RING MU 8min AMRAP Metcon (Time) 4 min rec …

MONDAY

   6/20/2016 FRG WOD ! STRENGTH  DEADLIFT & POWER CLEAN (3 REPS EMOM FOR 7 MIN ) 3 DEADLIFT + 3 POWER CLEAN EMOM FOR 7 MIN @70 % OF POWER CLEAN Metcon Metcon (Time) 50 WALLBALL BUY IN 30 DBL UNDERS 15 T2B 10 FRONT SQAUTS 135/95 3 RDS FOR TIME

THURSDAY

ABC 616 Metcon A: Metcon (Time) With a running clock 50 Front squat @ 155/115 From ground For Time 3Min rec (25 sit-ups) B: Metcon (Time) 15 Burpees 10 T2B 10 WallBalls 20/14 15 KBS 50/35 3Rnds For Time 5Min Rec (50 sit-ups) C: 1-Mile Run (Time) Max Effort 1-Mile Run