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18
Jul

Star Shock

Friday July 19th:

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Awesome job with ALL the running, that was a tough one. 

Tomorrow: Bench Press

See ya tomorrow.

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Skill: Auxiliary Core: 6-min EMOM

0:30 D-Ball Hug to chest 

0:30 Weighted Plank 

0:30 DBL KB OH Hold 

Strength: 5 Sets—Bench Press (5 Reps) 

(Superset) 

6-10 Tempo Ring Rows 2121

(Rest 1-2 mins.. between sets) 

Metcon: 12-min AMRAP 

40/30 Cal Row or Ski

20 Burpees over D-Ball 

10 D-Ball OTS 

L1: 150/100 

L2: 120/80

L3: 30/24 Cal.,  80/60,Step-over D-ball ALLOWED 

L4:24/19 Cal.,  35/25

17
Jul

Intergalactic

Thursday July 18th: 

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Solid work on today’s Metcon, you guys were moving! 

Tomorrow: LOTS OF RUNNING… Bring lots water and plan on drinking lots of water. 

See you in the gym 

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 Skill: Cleans 

Strength: Every 1:30 for 8 Rounds

3 Power Cleans 

*Increase weight each set, without exceeding 85%

Metcon: Every 5-mins for (3) Rounds 

800m Run 

Remaining Time: AMRAP DT 

*Pick-up where you left off in DT AMRAP*

L1: 155/105, 800m Run 

L2: 135/95, 800m Run 

L3: 95/65, 600m Run 

L4: 400m Run DB DT

16
Jul

Flex Machine

Wednesday July 17th: 

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Squats Tomorrow!! 

We plan to just reset Wendler 5-3-1 until the 2nd CF Open of 2019. 

Rest up.. 

See you in the gym 

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Skill: Mobilize for Back Squats 

Strength—Week 1: Wendler Back Squat 

Set 1: 5 Reps @ 65% 

Set 2: 3 Reps @ 75% 

Set 3: 1 (Max reps) @ 85%

(90% of 1RM as your worknig Sets) 

Metcon—(3) Rounds for Reps! 

1-min: Front Squats 

1-min: Assault Bike Cal. 

1-min: Double-Unders 

(2-min Rest)

L1: 155/105, Unbroken DUs 

L2: 135/95, DUs

L3: 95/65, 1/2 Attempts (+) 1/2 Singles 

L4: DB Squats, Singles

15
Jul

Sugar Daddy

Tuesday July 16th:

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Solid work with today’s 4 Rounder. 

Tomorrow: Push Press! 

See you in the gym 

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Skill: HSPU 

Strength: 5×5 Push Press 

5 Push Press @ 65-70%

Metcon: 10-min AMRAP

3,6,9,12,15, etc.

Single DB Weighted Step-ups (Open Style)

HSPU 

10 Wall-balls in between each round 

L1: 50/35, 24″/20″, Deficit HSPU (4″/2″), 20/14

L2: 50/35, 24″/20″, HSPU, 20/14

L3: 35/20, 20″/17″, 14/10

L4: 20/15, 17″/15″, 10/18a

14
Jul

Encore

Monday July 15th:

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Hope everyone had a great weekend! 

Snatches tomorrow! 

For the metcon, wear your grips so you don’t rip up your hands. 

See you in the gym! 

Rest of the week: 

Monday: Snatches 

Tuesday: Push Press

Wednesday: Back Squat (Wendler) 

Thursday: Cleans

Friday: Bench Press 

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Skill: Full Snatch/Snatch 

Strength: 15-min EMOM: Snatches

1-5: 3 reps @ 60%

6-10: 2 reps @ 65% 

11-15: 1 Rep @ 75-80%

Metcon: Against (15)-mins…(4) Rounds… For Time 

250/200m Row

10 Chest to Bar 

5 Squat Snatches 

L1: CTB, 155/105 

L2: CTB, 115/85

L3: Kipping Pull-ups, 75/55 (Power Snatches) 

L4: Ring Rows , 17″/15″