Monday July 19, 2021

Metcon (Time)

For Time:
30 Overhead Squats (95/65)
15 Pull-ups
25 Overhead Squats
15 Pull-ups
20 Overhead Squats
15 Pull-ups

Saturday July 17, 2021

St. James (AMRAP - Rounds and Reps)

AMRAP in 25 Minutes with a partner alternating movements
30 Double Unders
10 Dumbbell Power Cleans (50/35)
2 Rope Climbs
15/10 Calorie Bike
10 Toes to Bar

Friday July 16, 2021

Metcon (6 Rounds for time)

Every 5 Minutes for 6 Rounds
20 Wall Balls (20/14)
15/10 Calorie Ass Bike
10 Toes to Bar

Wednesday July 14, 2021

Dubby Snatches (Time)For Time:
30 Double Unders
10 Snatches @60%
30 Double Unders
8 Snatches @70%
30 Double Unders
6 Snatches 80%
30 Double Unders
4 Snatches @85%
30 Double Unders
2 Snatches @90%

Tuesday July 13, 2021

Metcon (Time)

For Time:
21-15-12-9
Handstand Push-ups
Box Jumps (24/20)
Calorie Row

Monday July 12, 2021

Metcon (Time)

3 Rounds for Time:
400 Meter Run
10 DB Thrusters (50/35)
10 Burpee over Dumbbell
20 One Arm DB Overhead Lunge

Saturday July 10, 2021

Partner Kelley (Time)

5 Rounds for Time with a Partner
800 Meter Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

Friday July 9, 2021

Metcon (Time)

800 Meter Run
30 Handstand Push-ups
30 Toes to Bar
400 Meter Run
20 Handstand Push-ups
20 Toes to Bar
200 Meter Run
10 Handstand Push-ups
10 Toes to Bar