31Jul

Core Crusher

Strength:
Build to a Heavy Single Back Squat

MetCon:
27-21-15-9
Overhead Squat (70/55)
Hanging Knee Tucks


Strength:
1+2×8 Snatch + Hang Snatch @ 65%

MetCon:
“Pullup Biathlon”
For Time-
400m Run
18 Pullups
400m Run
15 Pullups
400m Run
12 Pullups

*Each time an Athlete breaks a set of Pullups, they must run a 100m penalty lap.


29Jul

Billy Bob

Strength:
3×8 Press @ 80%

MetCon:
AMRAP 10 Minutes-
10 Dead lifts (75/55)
10 Overhead Squats (75/55)
10 Hanging Knee Tucks


Strength:
2×7 Dead lift @ 90%

MetCon:
For Time-
30 Rounds:
5 Wall Balls (14/10)
3 Ring Pushups
1 Power Clean (95/65)


Strength: Back Squat
12×1 @ 70%
10×1 @ 75%
7×1 @ 80%
5×2 @ 90%

MetCon:
For Time-
25 Box Jumps (20/14)
25 Pullups
25 Hang Power Cleans (55/35)
25 Walking Lunges
25 Hanging Knee Tucks
25 Push Press (55/35)
25 Wall Balls (14/10)
25 Burpees
25 Double Unders