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)