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Friday, June 22, 2018
Lift 8N – Pull Day 2 Straight Sets: Every minute for six minutes perform: 15 Barbell Romanian Deadlifts RTF 2 *lighter weight than Tuesday, but more reps Circuit Sets: Every minute for six minutes perform: Odd minute: 15 Bentover Rows RTF 2 Even minute: 13 Chin-ups (tempo 1-1-3) Metcon Tabata Teams Teams of two […]
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Thursday, June 21, 2018
Lift 8N – Push Day 2 Straight Sets: Every two minutes for six minutes perform: 13 Back Squats @ 65% / RTF 2.5 Circuit Sets: Every minute for three minutes perform: 11 Barbell Overhead Press RTF 2.5 *no Bulgarian squats due to metcon FFM: 10 Strict Handstand Push-ups *add depth if possible Metcon 5 […]
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Wednesday, June 20, 2018
Skill Work Double-unders We encourage you guys to start looking into purchasing your own personal jumprope. This will help you get your double-unders as you will start adjusting to the speed and tendencies of your rope. Metcon 600 / 400 / 200 / 400 / 600 meter run 30 Double-unders 15 Toes-to-bar *scale […]
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Tuesday, June 19, 2018
Lift 8N – Pull Day 1 Circuit Sets: Every minute for six minutes perform: Odd minute: 7 Barbell Pendley Row RTF 2 Even minute: 10 DB Romanian Deadlifts RTF 2 *no pull-ups due to metcon Metcon In 6 minutes attempt to complete: 3 – 6 – 9 Pull-ups 6 – 9 – 12 Two-arm DB […]
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Monday, June 18, 2018
Lift 8N – Push Day 1 Straight Sets: Every two minutes for six perform: 5 Back Squats @ 83% / RTF 2.5 Circuit Sets: Every minute for six minutes perform: Odd minute: 5 Barbell Overhead Press RTF 2.5 Even minute: 8 KB Reverse Lunge RTF 2.5 FMA: Odd minute: 9 One-legged squats *no hspu due […]
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