6.29.20
/
Skill Development
10 min EMOM
O: 8 GHD Sit-ups (RX+ 10)
E: 12 Box jumps @ 24/20” (RX+ 30/24”)
Metcon
13 min AMRAP
20 Medball Cleans @ 20/14
200m Run w/ Medball
Featured
6.27.20
/
Metcon
4 RFT
15 Right Single-arm KB S2O
15 Goblet Squats
15 Left Single-arm KB S20
15 KB SDHP
Then
1 mile run
RX: 53/35
6.26.20
/
Skill Development
10 Rounds E90s
O: 15 Hip Extensions (RX+ 20)
E: 45 second Handstand hold (RX+ 50’ HSW; Int: 30’ HSW)
Metcon
4 RFT
20/15 Calorie row
10 Devil’s Press @ 35/25
6.25.20
/
Metcon
“Hot Shots 19”
6 RFT
30 Air Squats
19 Power Cleans @ 135/95
7 Strict Pull-ups
400m Run
6.24.20
/
Strength
6 Rounds E2:30M
Bench Press (3x10; 3x5)
20 Ab-mat Sit-ups
Metcon
9 min AMRAP
10/7 Calorie AAB
15 Slamballs @ 30/20
