Monday, July 20th, 2020 SWOD/SKILL: 5×5 Press 3×3 Push Press METCON: “Griff” 2 RFT:800m Run- Forward400m Run- Backward UPDATES/EVENTS: Please make sure you guys are on the schedule for the week and text in any changes you may have to your schedule. Thank you!
Friday, July 17th, 2020 SWOD/SKILL: 1-10-1-20-1-30Thruster METCON: 3 RFT: 400m Run 20x Situps 10x WB 20/14200m Run 30x Situps 15x WB
Thursday, July 16th, 2020 SWOD/SKILL: EMOM: 12 min Odd: 1x Power Snatch + 3x OHS Even: 10x HSPU METCON: For Time: 15 min AMRAP10x Weighted DB Step up 50/3520x Alt. DB Snatch 50/35 30x DB Hops (over and back =1)
Wednesday, July 15th, 2020 SWOD/SKILL: 5 Sets: 10x Floor BP 10x Floor Wipers (ea side) 1x Rope Climb (Hardest version)If you already have good rope climbs do them legless or from a seated position. If you do not have rope climbs, this is your chance
Tuesday, July 14th, 2020 SWOD/SKILL: Every 3:00 min LBBS 1 set: 10 reps 2 set: 8 reps 3 set: 6 reps 4 set: 4 reps 3 set: 2 reps METCON: For Time: 1 Mile Run 50x DL 205/135 1 Mile Run CORE: 2 rds: 20x
Monday, July 13th, 2020 SWOD/SKILL: 10! -NFTPullups Dips Hollow Rocks METCON: 3 RFT: 50x Lunges 10x Pushups 10x Hang Sq CL + PJ 135/95 UPDATES/EVENTS: Many of you have asked what you can do to help Ginger. As many of you know and have been
Friday, June 10th, 2020 SWOD/SKILL: 20 min to est: 1 RM PC METCON: 5X Suicide Sprints 3 min rest btwn. UPDATES/EVENTS: Many of you have asked what you can do to help Ginger. As many of you know and have been keeping up with her
Thursday, July 9th, 2020 SWOD/SKILL: “Butts” 3 sets: 10x Split Squat ea side10x Sumo DL 100ft Banded Side Steps 10x Banded Wall Squats “Gutts” 3 Sets:10x Side Plank hip touch ea side 10x OH situps 10x Russian Twist ea side 10x Flutter Kick -4 count
Wednesday, July 8th, 2020 SWOD/SKILL: 3×5 LBBS @70% 1 RM 3×2 LLBS @ 85% 1RM METCON: 5 RFT:10x KB 70/5510x Pullups 400m Run UPDATES/EVENTS: Saturday, July 11th: “Capture the Flag” Time: teams will be sent off at 9am, please be ready to go beforehand. *Wear you Team
Monday, July 7th, 2020 SWOD/SKILL: Every 2 minutes for 10 minutes (5 sets)8 Bent Over Rows10 Shoulder Press Rest 2 Minutes, straight into… Every 2 minutes for 8 minutes (4 sets)12 Pull Overs12 Front Raises METCON: 5 min AMRAP: 15/10 Cal Bike 10x MBC 20/14