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22
Aug

Line Drive

Skill: Kipping/Bar Muscle Ups

Review Stations/Review Standards for Open Style Lunge 

Metcon: 20-min EMOM

1.) Ski Erg/C2 Bike 

2.) D-Ball OTS 

3.) DB Lunge 

4.) Bar Muscle-Up 

L1: 150/100, SA OH Lunge: 60/40

L2: 120/80, SA OH Lunge: 50/35

L3: 80/60, SA FR Lunge: 35/20

L4: 40/30, SA FR Lunge: 20/15

21
Aug

Dark Horse

Skill: HSPU 

Strength: Every (3)-mins…for (12)-mins

4 Split Presses 

8/Arm DB Bent Over Row 

12 DB Rolling Tricep Extensions

Metcon: Against 16-mins… 3 Rounds For Time! 

40 Double Unders 

30/24 Cal. Row 

20 Box Jump Overs 

10 HSPU 

L1: SHSPU, 24″/20″

L2: HSPU, 24″/20″

L3: DB Push Press: 35/20, 20″/17″, 1/2 Att. (+) 1/2 Singles

L4: DB Push Press: 20/15, 17″/15″, Singles

20
Aug

Suit & Tie

Skill: Power Clean 

Strength: Every 90-seconds for 10 Rounds (15-mins) 

1 Power Clean

Instructions: Start at 60% and increase 5/10lbs UNTIL FAILURE! 

*Once you fail: Decrease 5-10lbs and finish out the remainder of 10 rds.

Metcon: Death by: Take 75% of weight found above. (x)-min Time-Cap 

Minute 1: 4 Power Cleans (+) 1 DB Snatch 

Minute 2: 4 Power Cleans (+) 2 DB Snatch 

Each minute: clean reps stay the same, while DB Snatch reps increase by 1-rep. 

L1: 70/50

L2: 60/40

L3: 40/30

L4: 30/20

19
Aug

Coast to Coast

Skill: Toes to Bar 

Strength: Back Squats: 3-3-3

Metcon: For (4) Rounds… 3-min Work/1-min Rest (AMRAP) 

7 T2B 

7 Thrusters 

7 Bar Facing Burpees 

*Pick-up Where you left off* 

L1: 115/85, BFB 

L2: 95/65, BFB

L3: 75/55, BOB 

L4: DB Thrusters, BOB (Step-Over)

18
Aug

Power Hour

Skill: Hang Clean 

Skill: Push Press: 5-5-5-5-5

*All at the same weight: 60-70%* 

Metcon: Against 15-mins… For Time! 

45 Deadlifts 

30 Hang Cleans 

15 S2OH 

800m Run 

15 S2OH 

30 Hang Cleans 

45 Deadlifts 

L1: 135/95 

L2: 115/85

L3: 95/65, 600m Run 

L4: 65/45, 600m Run

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