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6
Aug

Days go by

Wednesday August 7th:

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Solid work with the strength and tough interval work today!

Tomorrow: De-load week with Back Squats

See you in the gym! 

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Skill: Mobilize for Squats 

Strength: Wendler Week 4: De-load 

Set 1: 5 Reps @ 40% 

Set 2:  5 Reps @ 50% 

Set 3: 5 Reps @ 60% 

Metcon: Against (14)-mins.. For Time 

30 Front Squats 

9 D-ball Over the Shoulder 

20 Front Squats 

7 D-ball Over the Shoulder

10 Front Squats 

5 D-ball Over the Shoulder 

L1: 165/115, 150/100

L2: 135/95, 120/80

L3: 95/65, 80/60 

L4: DB Squats, 35/25

5
Aug

Going the Distance

Tuesday August 6th: 

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Nice work with today’s Snatches and Running. 

Tomorrow: Push Press

Metcon is dealing with intervals. If you aren’t getting any rest, scale the reps or weight. Ideally want you to have SOME rest. 

See you in the gym 

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Skill: (9)-min EMOM

Station 1: Challenging # of Pull-ups 

Station 2: 150/100m Row (Recovery Pace) 

Station 3: Challenging # of Push-ups 

Strength: Push Press: 5-5-5-5-5 

*All weights should be the same across Sets: 60-70%**

Metcon: (4) Rounds every (4)-mins..

15/12 Cal. AB 

9 Deadlifts 

6 Box Jump Overs 

3 Bar Muscle Ups 

L1: 225/155, 30″/24″, BMU 

L2: 185/135, 24″/20″, 2 BMU 

L3: 12/9 Cal. AB, 24″/20″ (Step-overs), 6 Kipping Pull-ups 

L4: 12/9 Cal. AB, 20″/17″ (Step-Overs), 6 Ring Rows

4
Aug

Game-changer

Monday August 5th: 

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Hope everyone had a great weekend! 

Tomorrow: Snatches

Forecasted to rain in the afternoon so I went ahead and set the cardio as Run/Row. Written as Run 

Rest of the week: 

Tuesday: Push Press 

Wednesday: Back Squat (De-load) 

Thursday: Cleans 

Friday: Split Jerk 

See you in the gym

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Skill: Snatch 

Metcon: 12-min EMOM 

1.) 1 Snatch @ 60% 

2.) 1 Snatch @ 65% 

3.) 1 Snatch @ 70% 

4.) 1 Snatch @ 75%

*Snatches in Strength can be either: Power or Full**

Metcon: Against (18)-mins… For Time! 

3 Rounds: 

400m Run or Row (Rain Dependent) 

50 Double Unders 

immediately into; 

3 Rounds: 

6 Snatches 

12 Bar Over Burpees 

L1: 75 DUs, 155/105 Squat Snatches, BFB

L2: 50 DUs, 115/85 Squat Snatches, BOB 

L3: 1/2 Att. (+) 1/2 Singles, 75/55 (Power Snatches), BOB (Step-overs), 300m Run 

L4: 75 Singles, 300m Run, Reg. Burpees, 12 DB Snatches

2
Aug

Steal it back

Saturday August 3rd: 

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Against 25-mins… For Time (Split work with partner however)

100 cal row

90 wallballs

80 cal row

70 bar over burpees

60 cal row

50 handstand pushups

40 cal row

30 power cleans

20 cal row

10 muscle ups

L1: 20/14, Deficit HSPU (4”/2”), Muscle-Ups, 205/145

L2: 20/14, HSPU, Muscle-ups, 155/105

L3: 14/10, DB Push Press 35/20, Kipping Pull-ups, 95/65

L4: 10/8, DB Push Press 20/15, Ring Rows, DB Cleans 

(5-min Rest) 

Complete within 10 minutes 

200 pushups

**Every time you break, run 200m together

(Both partners work at the same time, adding pushups together. whenever one breaks, both partners run)

28
Jul

Hideaway

Monday July 29th:

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Bench Press Tomorrow! 

Hope everyone had a great weekend! 

Rest of the week: 

Tuesday: Back Squats 

Wednesday: Cleans 

Thursday: Aux Pressing

Friday: Deadlifts 

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Skill: Ring Dips 

Strength:(12)-min EMOM 

Station 1: 6 Bench Press 

Station 2: 6/Arm DB Bent Over Row 

Metcon: (14)-min AMRAP 

100m Farmer’s Carry 

15 Tall Box Jump Overs 

10 Ring Dips 

5 CTB 

L1: Black/Blue, 30″/24″, Strict Dips 

L2: Blue/Red, 30″/24″, Kipping Dips 

L3: Red/Orange, 24″/20″ (Step-Overs Allowed), Banded Dips or Dips off Box 

L4: Orange/Yellow, 20″/17″ (Step-Overs), Dips off a box