Tuesday, 11 July

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Warm-up

2 Rounds: 2 min. couch stretch (1min. per leg), 2 min. pigeon pose, 10 wall facing squats

Metcon

Large classes can start half on Part A and half on Part B

A: Metcon (AMRAP - Rounds and Reps)

AMRAP in 6 min.
100m run (or 10 cal bike)
10 sit ups

B: Metcon (Time)

Rest as needed, then 2000m Row with death by burpees (1 burpee the first min., 2 the second min., 3 the third, etc)

Start on the rower and perform the first burpee when the clock hits 1 minute

Saturday, 8 July

Metcon

Partner Up

Rules: 1 person works until they complete 1 round, then their partner will complete 1 round.  You must tag your partner before they can start their round.  Continue this cycle until the 4 min. is up.  1 bar, 1 KB, 1 box per team unless your partner is modifying.

***you will have 1 min break between AMRAPs

** Record total rounds and reps of each AMRAP

A: Metcon (AMRAP - Rounds and Reps)

4 min AMRAP
    5 Goblet Squats(53/35)
    5 KB Swings (53m / 35w)

B: Metcon (AMRAP - Rounds and Reps)

4 min AMRAP
    7 Push Press (95m / 55)
    7 SDHP (95m / 55)

C: Metcon (AMRAP - Rounds and Reps)

4 min AMRAP
    10 Squats
    10 Push Ups

D: Metcon (AMRAP - Rounds and Reps)

4 min AMRAP
    7 Box Jumps (24/20)
    7Pull Ups

E: Metcon (AMRAP - Rounds and Reps)

4 min AMRAP
    5 Hang Snatch(95//55)
    5 Burpees

Friday, 7 July

Warm-up

3 Rounds:  10 PVC OHS,  10 Mountain Climbers, 10 Lunges

Snatch Complex (1 Snatch Pull + 1 Hang Snatch + 2 OHS)

1 Snatch Pull + 1 Hang Snatch + 2 OHS

* Spend first 10 mins warming up this complex and determining the weight you will use

Then,

Every 90 sec's for 6mins complete 1 complex(4 times)

@ 65-70% 1RM Snatch

Rest 1 min(add weight)

 

Every 90 sec's for 6 mins complete 1 complex

  @ 75-80% 1 RM Snatch

Rest 1 min(add weight)

 

Every 90sec's for 6 mins complete 1 complex

@ 85-90% 1RM Snatch

* Record weight used for each set

30 minutes

 

Metcon (Time)

3 rounds for time:

10 HSPU's

15 Toes-to-bar

20 Jumping Lunges(rt+lft=2)

Thursday, 6 July

 Metcon (AMRAP - Reps)

Partner Up

8 rounds of:
400m Run
Max Bench Press(BW/.75BW)

* Record total reps of bench press

*Partners will alternate full rounds(each will complete 4 rds)

*You will have 30secs to address the bar once you enter from the run, Bench press until failure each round, partner will begin run once they have spotted and bar is returned to rack.

*30 min cap, as a team to complete all 8 rounds

*Pick a weight that you can start off getting 10+ reps

Extra Credit

Metcon (No Measure)

3 x 15 Partner Med Ball Sit-ups