Monday, July 31th

Strength: Take 6-7 sets to build to a heavy (not max) tough n go conventional deadlift. Increase rest intervals on heavier sets. Metcon: This workout gets progressive heavier each round so all squat cleans should be completed as singles. Box Jumps are higher today....

Friday, July 28th

Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. Athletes should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed....
Thursday, July 27th

Thursday, July 27th

It’s a fun partner workout for today. Try and partner with someone you don’t know! The work must be split evenly between athletes. WOD Teams of 2: For time: Run 1 Mile 200 Meter Farmer Carry (70, 53) 100 Walking Lunges Run 800m 200 Meter Farmer Carry 100...

Wednesday, July 26th

Strength: Take 8-10 sets and work up to a max in Push Press. We will retest this in 16 weeks. Metcon: Rx+ has the option of adding 2 ring muscle-ups in addition to the listed work above. Each round should be completed in 2 sets. Snatches need to touch floor on each...
Tuesday, July 25th

Tuesday, July 25th

Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of your...