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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Wednesday 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

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