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!
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
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
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