“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 8/29/2022
“Mr. Joshua” Strength: Gymnastics: Reverse Tabata – Pull Up Holds Metcon: 5 Rounds For Time: 400m Run 30 AbMat Situps 15 Deadlifts (205/145) | (155/105) TC: 30 Minutes Rx+: 20 GHD Sit Ups in Place of AbMat Situps
Read moreThursday 8/25/2022
“All About The Benjamins” Metcon: AMRAP 30: 100 AbMat Sit-Ups100 Push-Ups100 Reverse Lunges Every 3:00 Starting at 0:00100 Meter Farmer’s Carry (50s/35s) | (35s/25s) Score = Total Reps not including Farmer’s Carry
Read moreWednesday 7/20/2022
“Angie’s Got Wheels” Metcon: AMRAP 30: 100 Pull Ups | Ring Rows 100 Push Ups 100 Abmat Situps 100 Air Squats Every 2:00 Starting at 0:00 Bike 1:00
Read moreTuesday 7/12/2022
“Angry Annie” Metcon: 50-40-30-20-10 For Time: Double Unders | 75-60-45-30-15 Single Unders 1x 100′ Farmer’s Carry (50s/35s) | (35s/25s) Abmat Situps 1x 100′ Farmer’s Carry (50s/35s) | (35s/25s) Calorie Row...
Read moreThursday 6/9/2022
“Meet in the Middle” Metcon: 50-40-30-20-10: Abmat Sit-Ups Front Rack Reverse Lunges (45/35) Directly Into: 5 Rounds: 1,000m Bike 100m Farmer’s Carry (50s/35s) | (35s/25s) *35:00 Time Cap *Some members may do 5 rounds depending...
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 moreThursday 5/5/2022
“Typhoon” Metcon: 5 Rounds For Time: (35:00 Time Cap) 40/30 Calorie Row 30 AbMat Situps 20 Russian Kettlebell Swings (53/35) | (35/26) 100 Foot Goblet Walking Lunge (53/35) | (35/26)
Read moreThursday 4/21/2022
“Calculated Risk” Metcon: AMRAP 30: Max Calorie Row Every 3:00 Starting at 0:00: 5 Box Jumps (30″/24″) | Box Step Ups (24″/20″) 10 Burpees to Target (6″ above hands) 15 AbMat Situps Score = Total...
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