Sam Sailer

7/28 HERO

Flagship Financial District – Special Events

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here

07/28/17

Flagship Financial District, Flagship Upper Market – F | Performance

Clean and Jerk (1-1-1-1-1)

FULL clean and any jerk. As heavy as technique allows.

Metcon (AMRAP – Reps)

Teams of 3

15 Minute AMRAP:

15 Cal Row

Max Rep Wall Ball 20/14

Max Rep T2B

Rotate every 15 calories.

7/27 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (AMRAP – Reps)

4 Rounds

3min Work/ 3min Rest

250m Row

5 Burpee over Erg

Max Wall Ball Reps

C: Metcon (AMRAP – Reps)

8min Partner AMRAP

Station 1: 1 Round

10 Sit Ups

10 Russian Twist

10 Mtn Climbers

Station 2: Max DU’s Reps
*Athletes switch on completion of station 1.

D: Metcon (No Measure)

Cool Down and Mobility

7/26 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

A: Warm-up (No Measure)

Warm Up and Movement Review

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

350m Row

10 DB Push Press

Rest 3min

7min AMRAP

30 UB DU’s

10 Pull Ups

Rest 3min

7min AMRAP

10 Box Jump Overs

15 Sit Ups

C: Metcon (No Measure)

Coach Choice Midline Finisher and Cool Down

07/26/17

Flagship Financial District, Flagship Upper Market – F | Performance

Push Up/HSPU Progressions (No Measure)

Progress the following:

– Push Up

– Pike Push Up

– Pike Push Up From Box

– Kick to Handstand

– HSPU Negatives

– Kipping

Metcon (AMRAP – Reps)

Teams of 2

15 Minute AMRAP:

Max Unbroken HSPU

Max Pull Ups

Both working simultaneously, rotate every time partner comes off the wall.

07/25/17

Flagship Financial District, Flagship Upper Market – F | Performance

Push Jerk (1-1-1-1-1)

No pressing out. As heavy as technique allows

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

30x DB Thruster 35/20

30x DB Renegade Row 35/20