Metcon

EMOM 12 w/ 20# vest:

1- 12 Burpees

2- 15 Cals Bike

3- 18 KBS, 1.5 pood

Rx'd

Oly 12.4

PC&J - work up to single - 205#

PC - work up to single - 225#

Str

Seated Press

1x10 @ 95#

1x8 @ 115# 

4x6 @ 135#

4th of July

FT:

245 Double Unders

56 Burpees

34 DBall Cleans, 100#

13 KBS, 2 pood

1 Mile Run

28:36

Metcon

FT: 

10-8-6-4-2 Thrusters, 135#

50-40-30-20-10 Double Unders

LT = 6:51

6:28

Metcon

3 RFT:

15 Cals Bike

12 Power Snatch, 95#

9 Burpees

Goal = 7 mins

7:00

Aux/Core

3 Sets:

Front Plank mini banded forward to rear reach x 12 ea

Thigh banded bent knee hip abduction x 10 ea

Thigh Banded Glute Bridge w/ extension to abduction w/ Valslide x 10

3 Sets:

Copenhagen Hold x 30 sec ea

Kneeling Plank w/ Valslide shoulder washers w/ band around wrists x 10 

Valslide Knee Tuck + Pike x 10

Metcon - Dubai Event 8

FT:

20 meter Sandbag Carry, 120#

12 Burpee box jump overs, 24"

30 Cals Bike

12 Burpee box jump overs, 24"

20 meter Sandbag Carry, 120#

Goal = sub 5

4:46

Str

Dot Drills

Front Squat 3x3 @ 265#

OH Plate Bulgarian Split Squats 3x8 ea @ 25# - 35# - 45#

One Leg Box Squat 3x5 ea w/ 10# plates

Rear Neck 3x15 @ 75#

Side Neck 3x15 @ 50#

Metcon

EMOM 20:

1- 10 meter shuttle sprints x 10

2- L sit x 20 sec

3- 12 Slam Balls, 40#

4- Front Plank x 45 sec

3 Sets:

Russian Twist w/ 20# ball x 20ea

Core Activated Banded Deadbug x 6ea

Banded Knee Tuck to extension w/ eccentric x 10

Str/Sta

DB Step-Ups 3x10 ea @ 45#
BB (back) Step-Ups 3x10 ea @ 95# - 115# - 125#

3 Sets w/ 10# plates:
Front Raise x 10

Side Raise x 10 

45 degree Raise x 10

OH hold x 45 sec

Monkey Feet Hip Flexors 2x20ea @ 15#, 1x40ea @ 10#

Tib Bar 2x30 @ 20#, 1x100 @ 10#

Metcon

Bike Cals for time:

50-40-30-20-10

*Rest 1 minute between

1:22, 1:55, 1:47, :49, :13

Stamina

Deadlift 315#

Do one rep every 30 seconds for 30 minutes

Metcon

3 RFT:

100' DB OH Walk, 45#

20 KB Goblet Squat, 1.5 pood

15 Push Press, 115#

15 Cals Bike

13:56

Metcon

FT:

100 Devil Press, 15#

*Every minute that passes do one 150# DBall Clean

13:28

Pedal Wheels

Hip Flexors

Metcon

3 RFT:
8 Deadlift, 315#
20 Cals Bike
5:55

Oly 12.3

Knee Jumps

Power Snatch - work up to single

180# - ties PR

Power Clean and Jerk 4x1 @ 175# - 185# - 195# - 210# 

Power Clean 1x1 @ 220#

Metcon

AMRAP 12:

2 Power Snatch, 155#

4 Power Clean, 155#

60 DUs

4R + 2 + 4 + 4

Sta

EMOM 10:

1 - 12 GHD Situps 
2 - 2 DBall Cleans, 100# + 2 DBall Cleans, 150#

GH Raises 3x10 @ BW