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 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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Tuesday 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...

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Thursday 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...

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