8.18.20

Conditioning
3x200m Sprints
Rest 4 minutes between sets

Metcon
12 min AMRAP
3, 6, 9 ascending ladder
Calorie Row
Front Squats @ 135/95
**Courtesy of spealprogramming**

8.17.20

Strength
5 Rounds E2M
3 Hang Power Cleans

Metcon
4 RFT
10 Hang Clean & Jerks @ 95/65 (RX+ 115/75)
15 Pull-ups (RX+ C2B)
10 Burpees to 6” target

8.15.20

Metcon
25/20 Calorie AAB
25 GHD Sit-ups
50 Slamballs @ 30/20
75 Air Squats
50 Slamballs @ 30/20
25 GHD Sit-ups
25/20 Calorie AAB

8.14.20

Strength
10 min EMOM
3 Push Press @ 70-75% 1RM

Metcon
9 min AMRAP
9 S2O @ 115/75 (RX+ 155/105)
9 Burpee Box Jump Overs @ 24/20”
**Retest from 2/1/2018**

8.13.20

Skill Development
10 min EMOM
O: 20 sec L-sit
E: 7 Strict Pull-ups

Metcon
10 min AMRAP
40 Double-unders (SC: 25 DUs: 80 singles)
1 Rope Climb (RX+ Legless)
10 Ring Dips