8.2.24

Strength
10 min EMOM
3 Push Press @ 65-70% 1RM

Metcon
3 RFT
25 Slamballs @ 30/20
1-minute Handstand hold
50 Double unders

Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest

8.1.24

Metcon
20 min EMOM
O: 5 Front Squats
E: 5 Ring Muscle-ups
CAP programming from 5/20/2024

Accessory
7 Rounds E90s
10 Back Extensions

7.31.24

Skill Development
10 min EMOM
O: 12 GHD Sit-ups
E: 2 Rope Climbs

Metcon
5 RFT
10 Box Jump Overs @ 24/20”
15/12 Calorie Row
20 Sit-ups

Accessory
Strength Superset
DB Bench Flyes 4x15
DB Bench Press 4x8

7.30.24

Metcon
Open 13.1
17 min AMRAP
40 Burpees
30 Snatches @ 75/45
30 Burpees
30 Snatches @ 135/75
20 Burpees
30 Snatches @ 165/100
10 Burpees
Max Snatches @ 210/120
Last tested on 8/13/2018

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 30 Crossovers

7.29.24

Metcon
4 RFT
800m Run
15 Ring Rows
15/12 Calorie Bike

Accessory
Strength Superset
Barbell Shoulder Press 4x8
DB Side Raises 4x15