 Pressing Strength
20:00 EMOM 1:00 Complete 10 reps of DB/KB Press at last weeks weight 1:30 Rest 1:00 12 Bent over DB/KB Row at same weight as press each arm 1:30 Rest Spotlight on: Core engagement during the negative Metcon: 12:00 Amrap 3 Rope Climbs 6 Box Jumps (40/30) 9 DB Shoulder to Overhead (65/40)
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 Leg Strength
20:00 EMOM 1:00 Complete 8 Reps each leg Front Rack Box Step Up @ 95% of max weight 1:30 Rest 1:00 8 DB/KB High Pull each arm @ 5# heavier than you have been using 1:30 Rest Spotlight on: “Breathing to maintain core integrity” Keeping your hips square Metcon: 8:00 AMRAP 12 D-Ball Squat Cleans (50/30) 6 C2B Pull ups #MobilityMonday 12:00 Mobility  Bi-linear
24:00 EMOM 1:00 Complete 10 Reps DB/KB OH Lunge each arm @ 90 % of 2 weeks ago 2:00 Rest 1:00 2 Reps Push Jerk 2:00 Rest Spotlight on: Speed Under Bar MetCon: 9:00 AMRAP 12/10 Cal Assault Bike 6 Jerks (185/135) 3 Ring Muscle Ups  HAPPY BIRTHDAY KAREN!
18:00 AMRAP 400m Run 26 - Power Cleans (95/65) 19 - Push Press (95/65) 69 - Push Ups P.S. If it's your birthday and you'd like a specific WOD, feel free to contact Coach Steve #TherapeuticThursday 12:00 Mobility  Olympic Lifting
20:00 E2MOM Snatch Deadlift + Snatch pull + Hang Squat Snatch + Squat Snatch Complex 3 sets @ 75%, 3 sets @ 80% 2 sets @ 85% & 2 sets @ 90% of max weight 2 weeks ago. Metcon: 15:00 AMRAP 21 Cal Row 15 HSPU 9 Snatch 135/85  Leg Strength
20:00 EMOM 1:00 Complete 8 Reps each leg Front Rack Box Step Up @ 90% of max weight 1:30 Rest 1:00 12 DB/KB High Pull each arm 1:30 Rest Spotlight on: Pushing through the box Metcon: 5 Rounds: 10 Back Squats (155/105) 10 Pull ups #MobilityMonday 12:00 Mobility  20:00 EMOM
1:00 Complete 8 reps of DB/KB Press at last 5# more than last weeks weight 1:30 Rest 1:00 10 Bent over DB/KB Row at same weight as press each arm 1:30 Rest Spotlight on: Where are your thumbs at? Metcon: 5 Rounds: 6 Bench Press, 225/155 12 Double KB Russian KBS, (55/35)  24:00 EMOM
1:00 Complete 10 Reps DB/KB OH Lunge each arm @ 80% of last weeks weight 2:00 Rest 1:00 2 Reps Split Jerk 2:00 Rest Spotlight on: Active shoulders MetCon: 30-20-10 DB Lunge Thrusters (35/20) TTB  Spotlight on:
“Light Feet” Metcon 30:00 AMRAP 400m run 200m D-Ball Carry(100/75) 1:00 Max Cal Assault Bike Score is Cal's on Bike #TherapeuticThursday 12:00 Mobility  Olympic Lifting
20:00 E2MOM Deadlift + Clean pull + Hang Squat Clean + Squat Clean Complex 3 sets @ 75%, 3 sets @ 80% 2 sets @ 85% & 2 sets @ 90% of max weight 2 weeks ago. Spotlight on: Speed under the bar Metcon: 5 - 2:00 Rounds: 7 Front Squats (185/125) 7 Box Jumps (36/30) Max Cal Row Rest 2:00 between Rounds |
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