Friday 6/24/2016

Warm up:

7 AMRAP with an empty bar

10 Hang Power Clean

5 Strict Press

Butt tree run
Strength:

10 EMOM

1 Power Clean + 1 Push Jerk + 1 Split Jerk
Metcon:

4 Rounds

10 Power Clean

10 Shoulder To Overhead

10 Front Rack Lunges
Cool down:

4×10 Glute Bridge

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Monday 6/20/2016

Thank you to everyone who came out to the Brute Force Power Weekend to help and cheer. We had a great time and got to see some amazing athletes perform!

Warm up:

TABATA

Air squats

Push ups
Strength:

4×3 Back Squat

*add weight each set
Metcon:

Every 5 minutes for 25 minutes:

10 Back squat from the ground (65/95, 95/135)

200m run

10 K2E (T1) or T2B (T2)

*if you fail to complete a round in 5 minutes, take the next round off and then jump back in
Cool down:

4×10 Alternating Pistols

*modify as needed

Thursday 6/9/2016

Warm up:

7 AMRAP

Butt tree run

10 light kettlebell swings

10 empty bar good mornings
Strength:

Deadlift 3×3

Add weight each set, working up to a heavy triple

Metcon:

50 kettlebell swings (55/35, 70/55)

10 deadlift (135/185, 155, 225)

50 sit ups

10 deadlifts

50 double unders

10 deadlifts