July 31

Strength

4 x 3 Deadlift (Med Wt)

MetCon

Can be done in any order:

500m Row

Rest

60 Cal on AirDyne

Rest

150 Double Unders

Rest

800m Run

Rest 3-5min between each.

July 30

Skill Work

Headstand

Strength

3 x ME HSPU

MetCon

4 Sets of:

20 Push Up

15 Box Jump Over

10 K2E

2:00 Rest

July 29

Thank you Keith and Lindsay for hosting EST's past Social at your place! We had a great time!

Strength

4 x 1 Hang Clean + 1 Front Squat

MetCon

3 Rounds of:

10 Front Squat (155/105)

10 Burpee

July 28

Strength

4 x 3 Press

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing (1.5/1)

12 Pull Up

July 25

EST social gathering will be over at Keith and Lindsay's at 6pm!!

5 x 1 Snatch Pull + Hang Snatch

3 x 3 Back Squat

3 x 10 GHD Sit Up

July 24

Strength

4 x 3 Push Press + 1 Push Jerk

MetCon

5 Sets of:

30yd Left Suitcase Carry

30yd Right Suitcase Carry

60yd Shuttle Run

10 Clapping Push Up

2-3min Rest

July 23

Fran going down on Monday!

Strength

5 x 1 Hang Clean + 1 Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

1:00 Rest

Cash Out

1:00 Max Cal Row

Social Gathering this Friday will be at Keith and Lindsay's Place!

July 22

This Friday we will be having our Social Gathering at Keith and Lindsay's place. We will workout at EST at 4:45pm and then head over to their place at 6:00pm. Bring your favorite drink, something to throw on the grill and your bathing suit!!

Strength

A1. 3 x 10-15 Heavy KB Swing

A2. 3 x 5 High Box Jump

MetCon

12:00 AMRAP Teams of 2:

200m Run

20 Sit Up (Partner holds feet)

10 Burpee (Partner starts their run at the beginning of the Burpees)

July 21

Strength

Thruster - Max

MetCon

"Fran"

21-15-9

Thruster (95/65)

Pull Up

July 18

A. 4 x 2 Back Squat

B. 3 x 5 Clean Pull

C1. 3 x 10 Bent Over DB Row

C2. 3 x 25-35 AbMat Sit Up

July 17

Strength

A1. 3 x ME Strict Toes to Bar

A2. 3 x 15 Wt Hip Ext.

MetCon

5 Rounds of:

200m Run

10 Steps Ups

10 Shoot Through

July 16

Strength

4 x 1 Power Clean + 3 Front Squat

MetCon

3 Sets of:

2:00 ME Cluster* (135/95)

3:00 Rest

*Clean to Thruster

July 15

Strength

A1. 3 x ME Supine Ring Row

A2. 3 x ME Ring Dip

MetCon

21-15-9

Clapping Push Up

Pull Up

Cash Out

Cummulate 2:00 of time in and L-Hang

July 14

Strength

4 x 2 Power Snatch

MetCon

"Randy"

75 Power Snatch AQAP

75#/55#

July 11

A. Hang Snatch - Heavy Single

B. 3 x 6 Bench Press

C. 2:00 AirDyne Sprint

July 10

A. Max Height Vertical Jump

B. 4 Rounds of:

400m Run

20 Toes To Bar

July 8

Lindsay and Ana in Mexico.

Strength

A1. 3 x ME Pull Up

A2. 3 x ME HSPU

MetCon

100-150 Push Ups AQAP

July 7

Strength

4 x 3 Push Press

MetCon

2008 Games WOD

5 Rounds of:

5 Deadlift (275/185)

10 Burpee

July 4

EST will be CLOSED for the Fourth of July! 

Eat lots and don't over drink. 

See you for normal class and hours on Saturday!

July 3

Strength

3 x ME L-Sit

Endurance

1000m Run 3:00 Rest

800m Run 2:30 Rest

600m Run 2:00 Rest

400m Run

July 2

Strength

5 x 1 OHS

MetCon

4 Rounds of:

20 KB SDHP

20 KB Swing

(1.5/1)

EST will be CLOSED on Friday, July 4th. We will be OPEN for 9am Class and Open Gym on Saturday.

July 1

Strength

A1. 3 x 10 Seated DB Press

A2. 3 x 10-20 T2B

MetCon

10 Rounds of:

"Cindy"