Friday Friday 6.14.2019 Strength 7×3 Pause Front Squats Build to 110% of 1RM Clean Metcon 1000m Row 50 Thrusters (45/35) 10 MU (Pullups) 500m Row 30 Thrusters (75/55) 20 c2b (Ring Rows) 250m Row 10 Thrusters (95/65) 30 Pullups (Bent Barbell Rows) Warm-up 200m Run Russian March/ Walking Lunge High Knees Butt Kickers Walking Lunge…

6.13.2019 Warm-up 200m Run 2 Rounds 10 Box Step Ups 5 Walk Outs 200m Run PVC Shoulder Progression Britt (Time) 4 RFT 30 HPC (55/75) 30 Wallballs (14/20) *5 Box Jumps (20/24)+ 100m Run every time you break

6.12.2019 Warm-up 200m Run Russian March/Walking Lunge High Knees/ Butt Kickers 10 Wall Angels 10 Windshield Wipers each arm PVC Shoulder Progression Core Work Tabata, 5 rounds 20sec on / 10sec off Hollow flutter kicks Arch flutter kicks Gymnastics BMU Transition drills Metcon (AMRAP – Rounds and Reps) Part A, 5 min: 100m Run, then…

6.11.2019 Warm-up 200m Run 20 Air Squats 10 Walkouts 200m Run 10 Wall Angels 10 Windshield Wipers each arm PVC Progression w/ 10 OHS Barbell 10 GM 10 Push Press 10 OHS Running 4x400m Sprints Select target Mile time and pace each 400 to beat that pace. Rest 45 seconds between each 400. Metcon (Time)…

6.10.2019 Warm-up 200m Run Russian March High Knees Butt Kickers Worlds Best Stretch 10x each PVC Shoulder Progression Barbell 10 GM 10 Push Press 10 Front Squat 10 Muscle Snatch Weightlifting Snatch Progression 3 Rounds – Position Holds Then 10 Minute EMOM Power Snatch+Hang Snatch Metcon (AMRAP – Reps) 3×5 Minute EMOM 30 seconds on/30…

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