072214

Strength

Back squat
1×10@60%
1×8@65%
1×6@70%
30 reps at 75% do this in as few of sets as possible!

MetCon

20 Russian kb swings 54/35
20 Russian twists
20 box jumps 24/20
4 rounds

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072114

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
1×4@75%
3×2@80%

MetCon

Rx
7 front squats 155/115
14 pull-ups
21 sit-ups
4 rounds

Scaled
7 goblet squats
14 ring rows
21 sit-ups
4 rounds

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071814

Two posts in one! Forgot to post Fridays!

FRIDAY
Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@80%
1×2@90%
5×2@95%

MetCon

5 rounds
30 double unders/60 singles
10 v-ups
6 minute TC

Then

5 rounds
5 t2b/k2e
10 push-ups
6 minute TC

If you beat the 6 min TC you rest for the remainder if the time.

SATURDAY

Strength

OH squat
20 min to establish a heavy weight.

MetCon

“Bradley”
100 m sprint
10 pull-ups/ring rows
100 m sprint
10 burpees

10 rounds

***scaled does 5 rounds and ring rows

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071714

Strength
Deadlift
1×10@60%
1×8@65%
1×6@70%
5×5@80%

MetCon

Rx
4 MU’s/c2b
8 pistols
16 HSPU’s
20 burpees
3 rounds

Scaled
8 ring rows
16 air squats
16 push-ups
20 burpees
3 rounds

20140717-220650-79610780.jpg

071614

Strength

Snatch
(Low hang)

20×1

MetCon

Rx
7 ring dips
21 box jumps
7 kb snatches
21 sit-ups
15 min AMRAP

Scaled
7 box dips
21 box step ups
7 plate to OH
21 sit-ups
15 min AMRAP

20140716-214312-78192904.jpg

071514

Strength

Push press

1×10@60%
1×8@65%
1×6@70%
1×4@75%
6×3@80%

MetCon

15 thrusters 95/65
15 wallballs 20/14
15 hang power cleans
3 rounds

20140715-221816-80296451.jpg

071414

Strength

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@90%
5×3@85%

MetCon

12 HSPU
24 double unders
12 strict pull-ups
24 double unders
4 rounds

20140714-233557-84957579.jpg

071114

Wishing Barry a safe and quick drive to Cali! Come back to us soon brutha!

Strength

Front squat

1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
1×2@85%
3×1@93%

MetCon

Partner wod
30 squats/pull-up hold
20 burpees/plank
30 alternating kb swings
4 rounds

20140711-212606-77166992.jpg

071014

Hero Thursday!

“Jackhammer”
60 kb swings 53/35
50 box jumps
40 wallballs 20/14
30 pull-ups
20 sit-ups
10 snatches 95/65
For time

20140710-212412-77052256.jpg

20140710-212412-77052805.jpg

070914

Strength

Deadlift
20 min to establish 1RM

-Or-

Squat clean
(Practice)

MetCon

20 pistol or 60 squat buyin

4 rounds of:
10 wallballs 20/14
10 pull-ups
10 burpees

800m run buyout

20140709-222552-80752815.jpg

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