Wednesday 9/21/2022

“The Rest Is History” Strength: 5 x 4 – Heaving Hang Power Cleans @ 70% Metcon: 4 Rounds For Time: 15 Hang Power Cleans (115/85) | (75/55) 20 Bent Over Double Dumbbell Rows (35s/25s) | (25s/20s) 60 Double Unders | 90 Single...

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Tuesday 9/13/2022

“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...

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Saturday 8/27/2022

“Peek-A-Boo” Strength: Deadlift: Build to a Heavy 5 Metcon: AMRAP 13: Buy-In: 1,000m Run60 Double Unders | 90 Single Unders10 Dumbbell Hang Snatches (50/35) | (35/20)60 Double Unders | 90 Single Unders20 Dumbbell Hang Snatches (50/35)...

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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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Tuesday 7/26/2022

“Tenfold” Strength: Every 2:00 x 8 Rounds: 1 Power Clean + 2 Front Squat Score = Heaviest Weight Metcon: AMRAP 10: 30 Double Unders | 45 Single Unders 1 Thruster (95/65) | (65/45) 30 Double Unders | 45 Single Unders 2 Thrusters...

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Tuesday 7/12/2022

“Angry Annie” Metcon: 50-40-30-20-10 For Time: Double Unders | 75-60-45-30-15 Single Unders 1x 100′ Farmer’s Carry (50s/35s) | (35s/25s) Abmat Situps 1x 100′ Farmer’s Carry (50s/35s) | (35s/25s) Calorie Row...

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Thursday 7/7/2022

“Rich Mahogany” Metcon: Every 3:00 x 10 Rounds: Buy In: 1,000/800 Meter Bike AMRAP Remaining Time: 80 Double Unders | 120 Single Unders 60 Kettlebell Swings (53/35) | (35/26) 40 Box Jumps (24″/20″) Pick up where you left...

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Saturday 7/2/2022

“Cross Breeze” Metcon: 5 Rounds For Time: 200 Meter Row 20 Double Unders I 30 Single Unders 2 Power Snatches (115/85) | (75/55) Add 200m, 20 Dubs, 2 Power Snatches after each round Rest 1:00 Between Rounds TC: 35 Minutes

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Friday 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

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