“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 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 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)...
Read moreFriday 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)
Read moreThursday 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...
Read moreTuesday 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)...
Read moreWednesday 8/31/2022
“Fun & Games” Strength: Power Snatch: 2 x 2 @ 60% 4 x 1 @ 70% 4 x 1 @ 80% Metcon: AMRAP 3 x 4 Rounds: 1,500/1,200 Meter Bike Max Power Snatches (135/95) | (95/65) Rest 3:00 Between Rounds
Read moreWednesday 8/24/2022
“Great Balls Of Fire” Strength: Strict Press: Build to a Heavy 10 Metcon: AMRAP 15: Max Calorie Bike Every 1:00 Starting @ 0:00:10 Wall Balls (20/14) | (14/10) Score = Total Calories
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 moreSaturday 7/30/2022
“Time After Time” Strength: 6 x 2 Deadlift: Score = Lightest Weight Used Metcon: AMRAP 20: 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats Every 2:00 Starting @ 0:00 500/400 Meter Bike
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 moreThursday 7/14/2022
“Nail Polish” Metcon: AMRAP 4 x 5 Rounds: 30/20 Calorie Bike 30 x 10 Meter Shuttle Runs Max Toes To Bar | Knees To Chest Rest 4:00 Between Rounds
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