“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
Read moreMonday 5/16/2022
“Do iT” Strength: Every 3:00 x 5 Rounds: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Metcon: For Time: 60 Deadlifts (155/105) | (115/85) 45 Hang Power Cleans (155/105) | (115/85) 30 Push Jerks (155/105) | (115/85)
Read moreSaturday 5/14/2022
“Partner Triple 3” More Murph preparation with a higher volume run. Originally prescribed as a workout for an individual to complete. Metcon: For Time: (With a Partner) 3,000 Meter Row 300 Double Unders | 450 Single Unders 3 Mile Run...
Read moreFriday 5/13/2022
“Snake Eyes” Strength: EMOM 15: 1 Snatch Metcon: AMRAP 12: 3 Power Snatches (95/65) | (65/45)3 Chest to Bar Pull-ups3 Box Jumps (30″/24″) | (24″/20″)6 Power Snatches (95/65) | (65/45)6 Chest to Bar Pull-ups6...
Read moreThursday 5/12/2022
“Pump the Brakes” Metcon: For Time: 10 Dumbbell Bench Press (50s/35s) | (35s/25s)100 Meter Farmers Carry (50s/35s) | (35s/25s)1,000/800 Meter Bike9 Dumbbell Bench Press (50s/35s) | (35s/25s)100 Meter Farmers Carry (50s/35s) |...
Read moreWednesday 5/11/2022
“Going Nowhere” Strength: Build to a Heavy Single Front Squat –Then– 1 Set Max Reps at 80% of Heavy Single Metcon: AMRAP 3: 25 Bar-Facing BurpeesMax Front Squats (155/105) | (115/85) Rest 3 Minutes AMRAP 3: 25 Bar-Facing...
Read moreTuesday 5/10/2022
“Grace” Weightlifting: Build to a Heavy Single Clean & Push Jerk Metcon I: For Time: 30 Clean & Jerks (135/95) | (95/65) Metcon II: EMOM4 x 3 (With a Partner): 400 Meter Run Max Calorie Row
Read moreMonday 5/9/2022
“Threefer” Metcon: 3 Rounds For Time: 1,000/800 Meter Bike20 Toes to Bar | Knees to Chest30 Hang Dumbbell Snatches (50/35) | (35/25)40 Air Squats50-ft. Single Dumbbell Overhead Walking Lunges (each arm) (50/35) | (35/25)
Read moreSaturday 5/7/2022
“ETA” Metcon: For Time: 50 Box Jump Overs (24″/20″) 1,000m/800m Row 50 Wall Balls (20/14) | (14/10) 10 Rope Climbs | 20 K2C + Pull Up 50 Wall Balls (20/14) | (14/10) 1,000m/800m Row 50 Box Jump Overs...
Read moreSaturday 5/7/2022 (WL)
Strength: 6 x (1 + 1 + 1) – Power Snatch + Snatch Balance (1/2) + Snatch Balance (Full) @ 70% 4 x 2 – Squat Snatch @ 80% 4 x 1 – Squat Snatch @ 85%
Read more