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17-07-2019 Weekly Special: Heavy Thruster Weightlifting Thruster (Weight) Metcon Metcon (Time) For Time "Irvine" 400m Run / 450m Row 23 Push ups 53 Goblet Squats 400m Run / 450m Row 23 Push ups 53 KB Swings 400m Run / 450m Row RX: KB 24/16 Kg

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16-07-2019 Weekly Special: Heavy Thruster Weightlifting Thruster (Weight) Metcon Metcon (Time) Reverse Fran 9-15-21 Thruster Pull ups RX: 45/30 Kg

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15-07-2019 Weekly Special: Heavy Thruster Weightlifting Thruster (Weight) Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds with 3 Min Rest AMRAP 7 5 Hang Power Snatch 5 Front Squat 5 Burpees over the Bar RX: 50/35 Kg

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12-07-2019 Weekly Special: Weighted Squat 4×10 Weightlifting The Squat (4×10) Squat practice Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 10 400m Run Row as much as you can wile Partner is running Rest 2 Min AMRAP 5 10 Synchro Burpees 10 Synchro Wall Balls (9/6 Kg)

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11-07-2019 Weekly Special: Weighted Squat 4×10 Weightlifting The Squat (4×10) Squat practice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Hang Power Snatch 12 Burpees 6 Hang Power Clean 12 Air Squats RX: 40/25 Kg

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10-07-2019 Weekly Special: Weighted Squat 4×10 Weightlifting The Squat (4×10) Squat practice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Buy in: 50 T2B 30 DU 20 Sit ups 10 Pull ups

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09-07-2019 Weekly Special: Weighted Squat 4×10 Weightlifting The Squat (4×10) Squat practice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Box step ups 10 KB Swings 5 Hand release Burpees RX: 32/24 Kg

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08-07-2019 Weekly Special: Weighted Squat 4×10 Weightlifting The Squat (4×10) Squat practice Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

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05-07-2019 Weekly Special: Deadlift 4×10 Weightlifting Deadlift (4×10) Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24“ / 20“ 30 Wall-Ball Shots, 20# / 14# TC: 20 Min

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04-07-2019 Weekly Special: Deadlift 4×10 Weightlifting Deadlift (4×10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP AMRAP 4 12 Dips 8 Pull ups 6 Clean & Jerks Rest 2 Min AMRAP 7 200m Run 15 KB Swing 10 Deadlift RX: 60/35 Kg 32/24 Kg (KB)