“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...
Read moreTuesday 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...
Read moreWednesday 9/7/2022
“SOS” Strength: 6 x 2 – Front Squat @ 80% Metcon: Every 4:00 x 5 Rounds: 60 Double Unders | 90 Single Unders 30/21 Calorie Row 10 Thrusters (95/65) | (65/45) Score = Slowest Round
Read moreSaturday 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)...
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 moreTuesday 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...
Read moreTuesday 7/19/2022
“Reset Button” Metcon: 5 Rounds For Time: 400 Meter Run 30 Double Unders | 45 Single Unders Rest 1:00 500/400 Meter Row 30 Double Unders | 45 Single Unders Rest 1:00 TC: 20 Minutes
Read moreTuesday 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...
Read moreThursday 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...
Read moreWednesday 7/6/2022
“Carpal Tunnel” Strength: EMOM 8: 2 Muscle Snatches from Power Position Metcon: AMRAP 5 x 3 Rounds: 100 Double Unders | 150 Singles 30 Push Ups 50 Dumbbell Snatches (50/35) | (35/20)
Read moreSaturday 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
Read moreFriday 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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