Friday - July 23, 2021 Strength: Partner StrengthAgainst a 12 Minute Clock20 KB Deadlifts (10 each) 70’s/53’s20 Front Squats (10 each) 135/9520 Push Jerks (10 each) 135/95Score is total reps Metcon: Partner Workout60 Burpees60 Box Jumps60 T2B2,000m Run*One work one rest except running, running will be done at the...

Metcon 1: AMRAP 7 Minutes25 Double Unders  3 Power Cleans 155/105 (SRX 185/125) Metcon 2: AMRAP 7 Minutes8/6 Calorie Bike  3  Overhead Squats 95/65 (SRX 135/95) Metcon 3: AMRAP 7 Minutes12/8 Calorie Row  5 HSPU’s (SRX - Strict) ...

Strength: Snatches Work to a Heavy Single Metcon: FGB Style - 3 RoundsWallballs 20/14Renegade Rows 40’s/30’sDB Front Rack Lunges 40’s/30’sDB Push Press 40’s/30’sCalorie RowRest ...

Strength: 8 RoundsAlternating Partner Bench Press 115/75:20 P1 Work:20 Transition:20 P2 Work:20 Transition*Each Person will bench 8 times Metcon: 4 Rounds15 KB Swings 53/35 (American)  1 Lap Farmers Carry15 Bloomers 45/35  1 Lap Plate Push15 V-ups/Evil Wheels/GHD’s  1 Lap Bear Crawl ...

Strength/Skill: 5 Deadlifts Every 90 Seconds on the 90 Seconds for 9 Minutes (6 Rounds)Men add 30 each set Women 20No Set Starting WeightMen will be adding 150 total lbsWomen will be adding 100 total lbsUse this to figure your starting weight Metcon: 5 Rounds Max Calorie Bike/Ski1...

Metcon: Partner WorkoutAgainst a 26 minute ClockP1 200m Medball Run 20/14P2 AMRAP  5 T2B10 Box Jumps  5 Pull-ups10 HR Push-upsSwitchScore is total reps combined ...

Strength: Turkish Get-ups Metcon: 30 Superhuman makers for time40’s/30’s (SRX 50’s/35’s)Superhuman maker is:DB Push-upDB Row RDB Push-upDB Row LJump your feet inDB ClusterDB Front Rack Lunge RDB Front Rack Lunge L ...