“Shoulda, Woulda, Coulda” Strength: Strict Press: Build to a Heavy 8 Metcon: For Reps: 1:00 Rope Climbs | Up Downs | Knees to Chest 1:00 Double Dumbbell Shoulder to Overhead (50s/35s) | (35s/20s) 1:00 Lateral Dumbbell Burpees 1:00...
Read moreSaturday 8/20/2022
“Disturbing The Peace” Metcon: AMRAP 25 (Teams of 3): 100 Box Jumps (24/20) | Box Step Ups 100 Front Squats (75/55) | (65/45) 100 Dumbbell Snatches (50/35) | (35/20) Every Minute Starting at 0:00 All Teammates do 5 burpees over the...
Read moreMonday 7/25/2022
“Fortime Fortitude” Strength: 5 x 2 – Strict Press: Score = Lightest Weight Metcon: 15 Rounds For Time: 15/12 Calorie Row 12 Burpees TC: 30 Minutes
Read moreFriday 7/8/2022
“Pressed for Time” Strength: 5 x 3 – Strict Press: Score = Lowest Weight Metcon: Every 6:00 x 3 Rounds: 800 Meter Run 15 Double Dumbbell Front Squats (50s/35s) | (35s/20s) Max Double Dumbbell Shoulder to Overhead (50s/35s)...
Read moreFriday 7/1/2022
“Smoke Alarm” Strength: Thrusters: Build to a Heavy Triple Metcon: Every 2:00 x 15 Rounds: 15/12 Calorie Row AMRAP Remaining Time: 7 Thrusters (75/55) | (55/35) 7 Pull Ups | Bent Over Rows 7 Burpees
Read moreTuesday 4/26/2022
“Game of Inches” Strength: Build to a Heavy Single Bench Press –Then– 1 Set Max Reps @ 80% of Heavy Single Metcon: AMRAP 12: 9 Burpees to Target (6″) 35 Double Unders | 55 Single Unders
Read moreSaturday 4/23/2022
“Bargain Hunter” Metcon: 10 Rounds for Time: 5 Bar Muscle-Ups | Strict Pull Ups 3 Clean & Jerks (135/95) | (95/65) 10 Bar Facing Burpees
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...
Read moreMonday 4/11/2022
“Donny” Metcon 12-15-9-9-15-21: Deadlifts (225/155) | (155/105) Burpees Today’s workout “Donny” is in honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment...
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