Wednesday 6/1/2022

“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...

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Wednesday 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...

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Tuesday 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...

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Saturday 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...

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Friday 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) |...

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Thursday 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...

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Wednesday 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)...

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