“Spindrift” Strength: 5 x 5 – Front Squat: Build up in weight each set Score = Heaviest Round Metcon: AMRAP 18: 500m Row 30 Push Press (95/65) | (65/45) 100 Dubs | 150 Singles 500m Row 30 Front Squats (95/65) | (65/45) 100 Dubs...
Read moreTuesday 5/31/2022
“Aftershock” Metcon: 5 Rounds For Time: 1.0/0.8 km Bike 12 Deadlifts (185/135) | (135/95) 30 Abmat Sit Ups 100m Farmers Carry (50s/35s) | (35s/25s)
Read moreMonday 5/30/2022
“Murph” Metcon: For Time: 1 Mile Run 100 Pull Ups | Ring Rows 200 Push Ups 300 Air Squats 1 Mile Run *Pull Ups, Push Ups, Air Squats may be partitioned *You may use a weight vest if you have one
Read moreThursday 5/26/2022
“Partner Eva” Metcon: 5 Rounds For Time with a Partner: 800 Meter Run 30 American Kettlebell Swings (53/35) | (35/26) 30 Pull Ups | Ring Rows Rx+ Option: Kettlebell = (70/53)
Read moreWednesday 5/25/2022
“Less is More” Strength: 5 x 5 – Strict Press: Build up in weight each set Score = Heaviest Round Metcon: 10 Rounds For Time: 500/400 Meter Bike OR 250/200 Meter Row OR 200 Meter Run 30′ Double Dumbbell Walking Lunge...
Read moreTuesday 5/24/2022
“Ice Box” Strength: Every 2:00 x 6 Rounds: 1 Snatch Hi-Pull + 1 Hang Power Snatch Metcon: AMRAP 25: 7 Box Jump Overs (24″/20″) 7 Pull Ups | Ring Rows 7 Power Snatches (75/55) | (65/45) Run 400m every 5:00 starting at...
Read moreMonday 5/23/2022
“Body Language” Strength: 5 x 5 – Back Squat: Build up in weight each set Score = Heaviest Round Metcon: AMRAP 20: 20 Calorie Row 30 Push-Ups 40 Abmat Sit-Ups 50 Air Squats
Read moreSaturday 5/21/2022
“Little Lamb” Skill Work: Handstand Pushups: Handstand Holds Handstand Negatives Hand Stand Pushups on a Box Pistols: Reverse Lunges Pistols to Box Pistols on Box Assisted Pistols Metcon: AMRAP 25: 5 Handstand Push Ups / Hand Release...
Read moreFriday 5/20/2022
“Overwhelmed” Strength: Every 3:00 x 5 Rounds: 1 High Hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch + 3 Overhead Squats Metcon: For Time 1 Burpee Box Jump Over (24″/20″) 10 Overhead Squats (115/85) |...
Read moreThursday 5/19/2022
“Freeze Tag” Metcon: AMRAP 40 With a Partner: P1: 400m Run P2: Max Rounds of: 20 Russian KBS (70/53)(53/35) 100m KB Goblet Carry (70/53)(53/35) *Partners switch after 400m Run*Partner picks up where other partner stops Score...
Read moreWednesday 5/18/2022
“Five Minute Major” Strength: Front Squat: [15:00] 6 x 2 @ 80% of last week’s Heavy Single Metcon: AMRAP 5: Buy In: 100 Double Unders | 150 Singles 12 Toes To Bar | Knees to Chest 12 Dumbbell Front Squats (50s/35s) | (35s/25s)...
Read moreTuesday 5/17/2022
“Ergalicious” Metcon: 10 Rounds For Time: 250m/200m Row 500m/400m Bike Rest 1:00 Between Rounds 35:00 Time Cap
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