“Rounders” Strength: 5 x 10-15 Bent Over DB Rows Metcon: 4 Rounds For Time: 500/400m Row20 American Kettlebell Swings (53/35)(44/26)10 Pull Ups | Ring Rows TC: 20 Minutes
Read moreWednesday 10/5/2022
“Twofer” Strength: 5 x 6 – Strict Press @ 70% Metcon: For Time: 21-15-9Shoulder to Overhead (135/95) | (95/65)Bike Calories Directly Into 21-15-9Kettlebell Swings (53/35) | (35/26)Bent Over Barbell Row (135/95) | (95/65)
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 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 moreTuesday 6/14/2022
“Helen” Strength: Every 2:00 x 8 Rounds: Rounds 1 – 2: 3 Power Snatches Rounds 3 – 4: 2 Power Snatches Rounds 5 – 8: 1 Power Snatch Triples and Doubles do not have to be touch and go Metcon: 3 Rounds for Time: 400m...
Read moreThursday 5/26/2022
“Partner Eva” Metcon: 5 Rounds For Time with a Partner: 800 Meter Run 30 American Kettlebell Swings (53/35) | (35/26) 30 Pull Ups | Ring Rows Rx+ Option: Kettlebell = (70/53)
Read moreThursday 5/19/2022
“Freeze Tag” Metcon: AMRAP 40 With a Partner: P1: 400m Run P2: Max Rounds of: 20 Russian KBS (70/53)(53/35) 100m KB Goblet Carry (70/53)(53/35) *Partners switch after 400m Run*Partner picks up where other partner stops Score...
Read moreThursday 5/5/2022
“Typhoon” Metcon: 5 Rounds For Time: (35:00 Time Cap) 40/30 Calorie Row 30 AbMat Situps 20 Russian Kettlebell Swings (53/35) | (35/26) 100 Foot Goblet Walking Lunge (53/35) | (35/26)
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