“Negative Nancy” Strength: 5 x 3 – 1 ¼ Back Squat @ 50% Metcon: For Time: 21 Overhead Squats (95/65)(65/45)800 Meter Run18 Overhead Squats (95/65) (65/45)600 Meter Run15 Overhead Squats (95/65) (65/45)400 Meter Run12 Overhead...
Read moreMonday 10/10/2022
“Cement Legs” Strength: 4 x 6 – Back Squat @ 70% Metcon: On the 3:00 x 7 Rounds: 400 Meter Run8 Front Rack Box Step-ups (95/65) | (75/55)
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 moreTuesday 8/30/2022
“Cindy” Strength: Back Squat: Build to a Heavy 15 Metcon: AMRAP 20: 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats
Read moreMonday 8/22/2022
“Tippy Toes” Strength: Back Squat: Build to a Heavy 20 (~55% of 1RM) Metcon: 10 Rounds For Time: 10 Toes To Bar | Knees to Chest10 Burpees100m Run TC: 20 Minutes
Read moreWednesday 8/17/2022
“My Leg!” Strength: Back Squat: Build to Heavy Single Metcon: For Reps: 5 Minutes Bike Calories 4 Minutes Air Squats 3 Minutes Double Unders | Single Unders 2 Minutes Toes To Bar | Knees to Chest 1 Minute Burpee to Target
Read moreTuesday 7/5/2022
“10-Dinitis” Strength: 5 x 3 – Back Squat: Score = Lowest Weight Metcon: Every 2:00 x 10 Rounds: 15 Wallballs (20/14) | (14/10) 15 Abmat Sit Ups Max Calorie Row
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 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
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