7.29.2021 Metcon (AMRAP – Rounds and Reps) Thursday Metcon AMRAP 6 400m Run Buy In 5 Deadlift 135/95 5 HPC 5 StOH Rest 3 Minutes AMRAP 6 300m Run Buy In 5 Deadlift 115/75 5 HPC 5 StOH Rest 3 Minutes AMRAP 6 200m Run Buy In 5 Deadlift 95/65 5 HPC 5 StOH Strength…

7.28.2021 Metcon (Time) Wednesday For time: 100 dubs 20 abmat sit ups 20 alt hang snatch 50/35 100m shuttle run (50m and back twice) 90 dubs 18 sit ups 18 hang snatch 100m shuttle sprint( 50m and back twice) 80 16 16 Shuttle run ……. All the way to 10 dubs 2 sit ups 2…

7.27.2021 Back Squat (Weight) Tuesday Thursday Back Squat Warm Up 5 x 1 Enderton Complex = 3 Back Squat reps in total 1st rep = 2-3 second pause at the bottom 2nd rep = double bounce 3rd rep = regular Back Squat These 3 reps = 1 rep of the complex @50%,55%,60%,65%,70% Then Back Squat…

7.26.2021 Split Jerk (Weight) Monday Split Jerk On a 25 Minute Clock 5×2 Halting Split Jerk (2s pause in dip) @50%,55%,55%,60%,60% 5×2 Split Jerk @60%,65%,70%,75%,80% Remainder of time build to Heavy Single Split Jerk Metcon (AMRAP – Reps) 2 Rounds In 4 Min 500m Row/Ski Max Rep C&J 115/85 Rest 2 Min In 4 Min…

7.23.2021 Metcon (AMRAP – Rounds and Reps) Friday Mobility by Coach Michelle Metcon 20 minute Ascending Ladder x 2 RKBS 79/53 HRPU T2B 100m Run *Complete 15 SB Cleans AHAP during 20 Minute Clock Core 3 Rounds 10 Banded Trunk Rotations each side :30 Plank

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