“Smoke Alarm” Strength: Thrusters: Build to a Heavy Triple Metcon: Every 2:00 x 15 Rounds: 15/12 Calorie Row AMRAP Remaining Time: 7 Thrusters (75/55) | (55/35) 7 Pull Ups | Bent Over Rows 7 Burpees
Read moreThursday 6/30/2022
“Battle Scars” Metcon: 6 Rounds For Time: 30 Abmat Sit Ups 100 Meter Farmer’s Carry (50s/35s) | (35s/25s) 10 Box Jumps (24″/20″) | Box Step Ups 200 Meter Run 30 Reverse Lunges Rest 1:00 Between Rounds TC: 40...
Read moreWednesday 6/29/2022
“Dirty Work” Strength: Push Press: 5 x 4 Score = Lowest Weight Used Metcon: AMRAP 6: 60 Deadlifts (115/85) | (95/65) Max Calorie Bike/Row Directly Into… AMRAP 6: 45 Hang Power Cleans (115/85) | (95/65) Max Calorie Bike/Row...
Read moreSaturday 6/25/2022
“Chrimescene” Strength: Front Squats: 5 x 4 Score = Lowest Weight Used Metcon: 3 Rounds For Time: 500/400m Row 12 Front Squats (155/105) | (115/85) 21 Box Jumps (24″/20″) | Box Step Ups Time Cap = 15:00
Read moreFriday 6/24/2022
“‘Til Death Race Do Us Part” Strength: Snatch Pull w/ 0:03 Eccentric: 5 x 3 @ 90% of Last Week’s Power Snatch Metcon: 5 Rounds For Time: 15/12 Calorie Bike 10 Burpees Rest 5:00 5 Rounds For Time: 10 Power Cleans (135/95)...
Read moreThursday 6/23/2022
“Who-Ville” Metcon: Every 2:00 x 15 Rounds: 5 Strict Pull Ups | Banded Pull Ups 10 Air Squats 15 Abmat Situps Max Calorie Row Score = Total Calories
Read moreWednesday 6/22/2022
“Dead & Gone” Strength: No Touch Deadlifts: 5 x 4 Score = Lowest Weight Used Metcon: 21-15-9 For Time: Deadlift (225/155) | (155/105) 200m Run Double Dumbbell Push Press (50s/35s) | (35s/20s) 200m Run
Read moreTuesday 6/21/2022
“Double Pits to Chesty” Strength: Bench Press: 5 x 4 Score = Lowest Weight Used Metcon: AMRAP 12: 40 Double Unders | 60 Single Unders 20 Push Ups 10 Toes To Bar | Knees to Chest
Read moreMonday 6/20/2022
“Fast Break” Metcon: 10 Rounds For Time: 15/12 Calorie Row 15 Wall Balls (20/14) | (14/10) Rest 1:00 Between Rounds Time Cap: 35:00
Read moreSaturday 6/18/2022
“Mind Games” Strength: Strict Pull-Ups: 2 Sets Max Reps Rx = Bodyweight Scaled = Banded Metcon: For Time with a Partner: Buy In: 2,000m Run 70 Power Cleans (135/95) | (95/65) 70 Bar-Facing Burpees You may partition Power Cleans...
Read moreFriday 6/17/2022
“Jumping Jackie” Strength: 5 x 4 – Back Squat: Build up in weight each set Score = Lightest Set Metcon: For Time: 1,000/800m Row 50 Thrusters (45/35) 150 Double Unders | 225 Single Unders 50 Thrusters (45/35) 1,000/800m Row
Read moreThursday 6/16/2022
“Pit Stop” Metcon: 5 Rounds for Time: 400m Run Max Unbroken Toes To Bar | Knees to Chest 1,000/800m Bike Max Unbroken Dumbbell Bench Press (50s/35s) | (35s/20s) 35:00 Time Cap
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