“Almost Forty” Metcon: AMRAP 30 (Teams of 2): 400m Run40 Box Jumps (24/20)400m Run40 Wall Balls (20/14) | (14/10)400m Run20 Pull Ups | Banded Pull Ups
Read moreFriday 9/23/2022
“Abomination” Strength: Back Squat – Build to Heavy 5 Metcon: AMRAP 15: 21 GHD Sit Ups | Abmat Situps 15/12 Calorie Row 9 Double Dumbbell Thrusters (50s/35s) | (35s/20s)
Read moreThursday 9/22/2022
“Unfortunate Events” Gymnastics: EMOM 8: 1-2 Rope Climbs Metcon: 4 Rounds For Reps: Minute 1: Turkish Get UpsMinute 2: Double DB Reverse Lunges (50/35) | (35/20)Minute 3: Alternating DB Snatches (50/35) | (35/20)Minute 4: 10m Sled...
Read moreWednesday 9/21/2022
“The Rest Is History” Strength: 5 x 4 – Heaving Hang Power Cleans @ 70% Metcon: 4 Rounds For Time: 15 Hang Power Cleans (115/85) | (75/55) 20 Bent Over Double Dumbbell Rows (35s/25s) | (25s/20s) 60 Double Unders | 90 Single...
Read moreTuesday 9/20/2022
“Mini Jim” Strength: 5 x 5 Deadlifts @ 75% Metcon: 9 Rounds For Time: 10 Hand Release Push Ups 8 Deadlifts (205/145) | (155/105) TC: 20 Minutes
Read moreMonday 9/19/2022
“Spot of Bother” Strength: Strict Press – Build to Heavy 3 Metcon: 3 Rounds For Time: 10 Push Jerks (135/95) | (95/65) 10 Toes To Bar | Knees to Chest 10 Front Squats (135/95) | (95/65) 500/400m Bike TC: 15 Minutes
Read moreSaturday 9/17/2022
“Restless Legs” Metcon: AMRAP 30: P1: 6 Toes To Bar | Knees to Chest 12 Double Dumbbell Reverse Lunges (50s/35s) | (35s/20s) 18 Dumbbell Snatches (50/35) | (35/20) P2: 500/400m Row When Partner 2 completes row, Partners switch Partner...
Read moreFriday 9/16/2022
“Well Rounded” Strength: 5 x (1 + 1 + 1) @ 75%: 1 Power Clean + 1 Push Press + 1 Jerk Metcon: 7 Rounds For Time: 3 Clean and Jerks (155/105) | (115/85) 200m Run 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats TC: 25 Minutes
Read moreThursday 9/15/2022
“4 Wheel Drive” Gymnastics: Tabata: L-Sit Metcon: AMRAP 4 x 4 Rounds: 200m Sandbag Carry 8 Burpee Box Jumps (24″/20″) Max Cal Bike Rest 4:00 Between Rounds
Read moreWednesday 9/14/2022
“Ball Don’t Lie” Strength: Deadlift – Build to Heavy Single Metcon: For Time: 150 Wall Balls (20/14) | (14/10) Every 2:00 Starting @ 0:00 18/14 Calorie Row TC: 20 Minutes
Read moreTuesday 9/13/2022
“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...
Read moreMonday 9/12/2022
“Supper Time” Strength: Back Squat – Build to Heavy 8 Metcon: 3 Rounds For Reps: 1:00 Box Step Ups (24″/20″) 1:00 GHD Sit Ups | Abmat Sit Ups 1:00 Push Press (75/55) | (65/45) 1:00 Russian Kettlebell Swings (53/35)...
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