Author: Josh O'Donnell

072420 Skill Hinge Metcon

072320 Skill Press Metcon

072220 Skill Agility & Coordination Drills Metcon Metcon (Time) 4 Rounds of 100 ft Shuttle Run 20 Plate Situps 25/10 20 Russian Twists with Plate (20ea side) 20 Single Leg Ball Slams (10right + 10Left) 75 Double Unders

072120 Skill Pull – Upper Body Metcon Metcon (Time) 21-15-9: Deadlifts 205/135 Burpees over Bar Pull-ups

072020 Skill Squat Metcon Metcon (Time) 30*20*10*40*50 of Wall Balls 20/14 * = Row 400 meters Rx+ is 30/20

071720 Skill Core Work Metcon Metcon (4 Rounds for reps) E6MOM for 24 minutes: 500 Meter Row 20 Abmat SItups 20 Single Arm DB Thrusters 50/35

071620 Skill Pullups Metcon Metcon (AMRAP – Rounds and Reps) 10-min AMRAP – 12 Hang Power Cleans 115/75 (or 35-45% 1RM) – 36 Double Unders

071520 Skill Squats Metcon Metcon (3 Rounds for reps) 3 rounds of 5 1-min AMRAPs, rest 2 minutes between rounds: 1. DB box step ups 35/20 2. Ball slams 3. DB Snatch 4. Wall Balls 5. Bike/machine for cals

071420 Skill Press Metcon Metcon (Time) 80 Wall Balls 60 Burpees 40 Toes to Bar 60 Burpees

071320 Skill Deadlifts Metcon Metcon (Time) 5 rounds for time 200 meter run 5 Dball over shoulder 70/50 15 Box Jumps 24/20 5 Dball over shoulder 70/50 *After Round 5, complete 1 more additional 200 meter run while holding your Dball.