July 31, 2016

Monday 25th

STRENGTH:
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

***Build in Weight over the 10 sets

CONDITIONING:

3RFT
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

Tuesday 26th

CONDITIONING:

Teams of two must complete a total of 4 sets each...

July 25, 2016

Monday 18th

Steady-pace cardio day. The goal for this one is to find a pace in the beginning that you can maintain all the way through to the end. If you get the first round done in 90 seconds, but your last round takes you three minutes to complete, then you screwed u...

July 20, 2016

Monday

Find 1RM (Technical Maxes) for the following 3 lifts:

Front Squat

Strict Press

Deadlfit

Tuesday

Wednesday

Advanced Version

Run 5k for time

Intermediate Version

Run 2 miles for time

Basic Version

Run 1 mile for time

Thursday

 STRENGTH

3 touch and go snatches

CONDITIONING

5 rounds

...

July 10, 2016

Monday 4th

Closed for the 4th

Tuesday 5th

SKILL:

20 Min EMOM

Station 1: 30 sec Handstand Hold

Station 2: 6 Roll to Pistol Squat "Candlestick style" (3 each leg) 

Station 3: 10 Hollow rocks

Station 4: 4 Tall Box Jumps

CONDITIONING:

4 RFT

200m Run

20 Medball Situps 

20 Lunges

W...

July 3, 2016

Monday 27th

WARMUP:

"The Matt Chan Warmup"

CONDITIONING:
5–10–15–20–15–10–5 reps for time:
Overhead Squats (115/75lbs)
Toes-to-bar

Tuesday 28th

WARMUP: 

STRENGTH:

20 mins to find your 3RM Deadlift, AND get 3 sets of Max Chin-Ups (Space out the Chin-Up Maxes appropriately)

CO...

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