Friday July 19

Warm Up

Group Dynamic

Skill

Power Snatch (5@55,5@65,3@75,3@85,1+@95)

Metcon

4 rnds, AMRAP 3

5 OHS (135/95)

10 Toes 2 Bar

15 Push-ups

Rest 1 min b/t rnds

Pick up where leaving off

Thursday July 18 "Badger"

Warm Up

Dynamic Warmup

Skill

Movement Demo

Metcon

"BADGER"

3 rnds:

30 Squat Clean (95/65)

30 Pull-ups

800 m Run

Wednesday July 17 & Barbell Club

Warm Up

Group Dynamic

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon (10 MIN TIME CAP)

10 ---> 2 (by 2)

Shoulder to Overhead (155/105)
(185/125) RX+

5 ---> 1

Muscle-ups

Barbell Club

Skills

Clean & Jerk

Clean Pull + Power Clean

Front Squat

Metcon

AMRAP 5

2 Deadlift (315)

3 Muscle-ups

July 16

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 2 reps Hang Power Clean @ 60% 1rm

Metcon

In groups of 3:

300 Wallballs

4000 meter Run

5000 meter Row

Partition any way

Two may work at a time

Monday July 15 & Barbell Club

Warm Up

Group Dynamic

Skill

Push Press (5@55,5@65,3@75,3@85,1+@95)

30 seconds after, complete

Chest 2 Bar Pull-up (5,5,5,5,5+)

Metcon

"ISABEL"

30 Power Snatch 

(135/95)

Barbell Club

Skills

Snatch 

Snatch Pull + Power Snatch 

Back Squat

Metcon

"ISABEL"

30 Power Snatch 

(135/95)

Rest 2 mins

3 sets:

30 secs on, 90 secs off for Max Reps

Set 1 - 205

Set 2 - 185

Set 3 - 165

Score is total max reps

Saturday July 13

Warm Up

Group Dynamic

Skill

Front Squat (5@55,5@65,3@75,3@85,1+@95)

30 seconds after, complete

Strict/Weighted Ring Dips (5,5,3,3,1)

Metcon

"CCF Ability Test"

AMRAP 15

5 Pull-ups

10 HR Push-ups

15 Wallballs

20 KB Swings (55/35)

compare to June

July 12

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 mins perform 1 rep Jerk @ 60% 1rm

Metcon

3 rnds:

10 Hang Squat Snatch (95/65)

15 Box Step-ups (95/65)

500 m Row or 400 m Run