Saturday 11/12/2022

“Lethal Linda” Metcon: For Reps (Teams of 3): AMRAP 5: Deadlifts (275/185)(185/135)AMRAP 5: Bike Erg CaloriesAMRAP 5: Bench Press (135/95)(95/65)AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95)(95/65)AMRAP 5: Bike Erg Calories

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Monday 11/07/2022

“Floored” Strength: Strict Press 3 x 6 @ 70% 1 Set Max Reps @ 70% Metcon: AMRAP 4: 21/15 Calorie Bike Erg21 Burpees21 Chest to Bar Pull-ups | Banded C2B Rest 4:00 AMRAP 4: 15/9 Calorie Bike Erg15 Burpees15 Toes to Bar | Knees to Chest...

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Friday 10/14/2022

“U-Turn” Strength: 4 x 8 – Weighted Good Mornings~30% of 1RM Deadlift Metcon: For Time: 15-12-9-6:Deadlifts (225/155) [102.5/70]2x Calorie Bike Directly Into… 6-9-12-15:Toes to Bar2x Calorie Bike TC: 25 Minutes

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Saturday 10/8/2022

“Freedom Sauce” Strength: Power Snatch4 x 2 @ 65%2 x 1 @ 70%2 x 1 @ 75% Metcon: 4 Rounds x AMRAP 7 (Teams of 2): 60 Overhead Squats60 Bar-Facing BurpeesMax Calorie Bike Round 1: (65/45) | (45/35)Round 2: (75/55) | (65/45)Round 3...

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Wednesday 10/5/2022

“Twofer” Strength: 5 x 6 – Strict Press @ 70% Metcon: For Time: 21-15-9Shoulder to Overhead (135/95) | (95/65)Bike Calories Directly Into 21-15-9Kettlebell Swings (53/35) | (35/26)Bent Over Barbell Row (135/95) | (95/65)

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Monday 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

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Monday 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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Friday 9/9/2022

“Smoke & Mirrors” Strength: Strict Press – Build to Heavy 5 Metcon: AMRAP 10: 200m Run 10 Kettlebell Swings (70/53) | (53/35) Rest 5:00 AMRAP 10: 500/400m Bike 5 Tire Flips | Power Cleans (95/65)

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Thursday 9/8/2022

“Easy as 1-2-3” Gymnastics: 10:00 HSPU / Wall Walk Practice Metcon: 3 Rounds (Teams of 2): AMRAP 1: 3 Handstand Push Ups + Max Cal BikeAMRAP 2: 6 Handstand Push Ups + Max Cal BikeAMRAP 3: 9 Handstand Push Ups + Max Cal Bike Partner 1...

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Tuesday 9/6/2022

“Grateful Dead” Strength: Deadlift – Build to Heavy 3 Metcon: 3 Rounds For Time: 40/30 Calorie Bike 30 Deadlifts (135/95) | (95/65) 20 Ring Dips | Matador Dips 100′ Double Dumbbell Front Rack Lunge (50s/35s) | (35s/20s)...

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