Friday 20th July 2018

      Warm-up:   15 Jumping jacks 10 Squats 8 Forward-middle-back 8 Samson Stretch 8 Walk-the-floor   CHIPPER FRIDAY For Time; complete, 400 m run 21 Wallballs 21 SDLHP . 115/75 21 Burpee over the bar 21 Shoulder to overhead . 115/75 21 Calorie row 21 HRPU 200 m sprint 15 Hang Squat Clean . 115/75 15 T2B 15 Assault bike calories 15 BACK rack lunges  115/75 15 Deadlifts  115/75 200 m sprint 9 Wallballs 9 SDLHP 9 Burpee over bar 9 S2OH 9 Calorie row 9 HRPU   ENDURANCE WOD BUY-IN . 800 m run then: 5 RFT 15 wallballs 15 ring rows 15 sit-ups with wallball 200 m run  ...

Thursday 19 July 2018

    Warm-Up:  250m run 2 Rounds: 10 pass thru 10 Good Mornings 10 Overhead PVC Lunges 10 PVC Overhead Squats   Strength:   Overhead squats Work up to a heavy double for the day.      MetCon:  AMRAP “Jack and Jill” 7 mins AMRAP 2 Bar (Ring) Muscle Ups (5 Pull-Ups) 10 Deadlifts 155/105 10 Front Squats 155/105   4 Mins REST   7 Mins AMRAP 10 Jumping Lunges (total) 20 AbMat Sit-ups 1 Rope Climb . (3 Up &...

Wednesday 18th July 2018

Warm-Up: 250 m run OR 2 mins on bike 8 Push ups into downward dog 8 Spiderman Lunges 8 Kipping Swings 8 Scapular Pull-ups Strength: EMOM 12 mins Min 1: 8  Barbell Z Press (choose weight) Min 2: 8 Barbell Bent Over row/or/ 8 Inverted Ring Rows MetCon; CF Open WOD – 14.1 AMRAP 10 mins 30 DUBs 15 Power Snatch 75/55 ENDURANCE WOD BUY-IN: 400 m Run 4 R.F.T 30 Russian KBS 30 AbMat Sit-Ups 30/21 Calorie Row CASH OUT: 100 DUBs/100 Singles (jump...

Tuesday 17th July 2018

  Warm – Up: 400 m run 8 Baby Makers 8 Samson Stretch 8 Iron Cross Barbell Warm Up: 10 Good morning  65/55 10 Deadlifts  65/55 10 Muscle Cleans 65/55 10 Hang Power Cleans 65/55   Strength: DeadLifts Warm – Up to 65% then complete 5 x 5   MetCon: Complete for Time 12 – 9 – 6 – 3 Power Cleans 155/105 Burpee Box Jumps 24/20...

Monday 16th July 2018

Warm – Up: 250 m run 10 Spidermans 10 PVC Pass Throughs 10 Samson Stretch 10 PVC Around the World 10 Air Squats 10 PVC Good Mornings 10 Push-up to Down Dog 10 PVC Overhead Squats Strength: Back Squat warm up to; 70 – 75% then: 5 sets x 3 reps Front Rack Reverse Lunges 3 sets x 12 reps  135/95 .  (6 each leg)  MetCon: For Time: 21 Thrusters 95/65 200 m run 25 Pull_ups 400 m Run 21 Thrusters 95/65 200 m Run 25 Pull-Ups ENDURANCE WOD “WESTON” 5 Rounds 1000 m Row 200 m Farmer Carry   45 Lbs (x2) 50 m Waiter Walk (right arm) 45 lbs 50 m Waiter Walk (left arm) 45...