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Life changing fitness

JULY 1, 2019

6/30/2019

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​Canada Day
 
1000m Run
52 Pull ups
100 Cal Row
52 Push Ups
100 Cal Bike

52 Box Jumps

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JUNE 28, 2019

6/27/2019

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​Comp/Gymnastic

 
12:00 Muscle Up Work
12:00 Rope Climb Work

MetCon:

“Cluster Muck”
8:00 AMRAP
4 – Clusters (185/125)(135/85)(95/55)
6 – Bar Muscle Ups (C2B Pull Ups)(Pull Ups)
 
Then:
 
“Rope and a Prayer”
7:00 AMRAP
8 - Rope climbs (RX & Masters = 12ft, Rec = 9ft)
9 - DB Squat Snatch (65/40) (Power Snatch for Rec & Masters)(50/30)
 

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JUNE 27, 2019

6/26/2019

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Metcon:

 “Green Mile”
400m Front Rack KB Carry (55/35)
400m Sled Push (185/135)
400m Farmers DB Carry (65/40)
400m D-Ball Carry (150/100)
 
 
MOBILITY WORK
 

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JUNE 26, 2019

6/25/2019

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​Metcon:

5k Run
Every 1000m – 1 Round “Mary”
5 HSPU
10 Pistols
15 Pull Ups
 
 
MOBILITY WORK
 

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JUNE 25, 2019

6/24/2019

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​Pressing

 20:00 Shoulder Accessory work

Metcon

 
20-10-5 Burpee over bar
6-4-2 “The Chief” 
(3 Power Cleans (135/95), 6 push ups, 9 air squats)
 
15:00 CAP
 
MOBILITY WORK
 

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JUNE 24, 2019

6/23/2019

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Heavy

18:00 E3MOM 
3 reps Back Squat (50%)
1-3 Strict Pull Ups, C2B or MU
:20 Sand Bag Hold(350/210)
 
Metcon:

6 Rounds E2MOM
(12:00 Total)
 
ODD ROUNDS: 100/75# DB 10 Ground to shoulder + 5 Muscle Ups
 
EVEN ROUNDS: 100/75# DB 10 shoulder to shoulder + 10 Toes to Bar
 
 
MOBILITY WORK
 

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JUNE 21, 2019

6/20/2019

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Comp/Gymnastic

 12:00 Bar MU Work
 
 
​Metcon:

5 rounds:
4 Bar Muscle ups
13 Shoulder to overhead (135/95)
 
Then, increase the weight for 5 rounds of:
4 Bar Muscle ups
13 Shoulder to overhead (185/135)
 

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JUNE 20, 2019

6/19/2019

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OLY

 20:00 E2:30
2 Clean Pull + Squat Clean
 
 Metcon:

5 Rounds
3:00 Work/1:00 Rest
3 times:
7 Box Jump/Step Downs
7 Hang Power Cleans (135/95)
Then:
Max Cal Assault Bike in remaining time
 

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JUNE 19, 2019

6/18/2019

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Metcon:

Partner WOD
8k Run
Run 400m/1 Round “Cindy”
5 Pull Ups
10 Pull Ups
15 Air Squats
 
Switch back and forth between movements until 10 rounds of each have been completed
​

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JUNE 18, 2019

6/17/2019

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​Pressing

  20:00 E2MOM
ODD: 3 - DB Shoulder Press
EVEN: 1 – Bench Press
 

Metcon

For time:
  80 bar-facing burpees
  4,000-meter row
 

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