Coach Blake

Weightlifting:
5 Rounds – Build
50′ Yoke Carry Unbroken for total weight.
Superset with :30 L-Sit

Metcon (Time)
5 Rounds
100m Farmers Carry (70/53#)
10 Bench Press (65% of 1RM)
20/15 Cal Row

After Party:
2 Rounds
15 Band Pullaparts
:30R/L Pec/Delt Smash with LAX Ball

Weightlifting:
1 Hang Snatch + 1 TnG Snatch (Build to a max for the day)

Metcon (4 Rounds for time)
1 Round Every 4 Minutes x 4
12/8 Cal Assault Bike
12 DB Snatches
12 DB Overhead Lunges
12 DB Crossover Pushups
RX – 50/35# CRX – 70/50#

After Party:
2 Rounds
:40R/L Twisted Cross
:20 L-Hang

8am Endurance

9am Barbell Club

10am-12pm Open Gym

Metcon (AMRAP – Reps)
AMRAP30
1 Mile Run (Every 200m = 1 Rep, 8 Reps total)
50 Bar Facing Burpees
100 Cal Row
50 Bar Facing Burpees
100 Cal Assault Bike
Partner Chipper. Split each movement up however you deem fit.

Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Females – Use 70% of your bodyweight to find RX weights.

After Party:
2 Rounds:
:40 R/L Banded Hamstring Stretch on Floor
40 Hollow Body Rocks