“Lethal Linda” Metcon: For Reps (Teams of 3): AMRAP 5: Deadlifts (275/185)(185/135)AMRAP 5: Bike Erg CaloriesAMRAP 5: Bench Press (135/95)(95/65)AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95)(95/65)AMRAP 5: Bike Erg Calories
Read moreTuesday 10/11/2022
“Hanging On A Moment” Strength: 6 x 1 – 3 Position Power Cleans @ 65% Metcon: 5 Rounds For Time: 60 Double Unders | 90 Singles9 Hang Power Cleans (155/105) | (115/85)1-2-3-4-5 Rope Climbs | 3-6-9-12-15 Strict K2C Rest 1 Minute After...
Read moreFriday 9/16/2022
“Well Rounded” Strength: 5 x (1 + 1 + 1) @ 75%: 1 Power Clean + 1 Push Press + 1 Jerk Metcon: 7 Rounds For Time: 3 Clean and Jerks (155/105) | (115/85) 200m Run 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats TC: 25 Minutes
Read moreTuesday 8/23/2022
“Powerless” Strength: Power Clean: Build to 80% of 1RM Metcon: AMRAP 3 x 5 Rounds: 21/15 Calorie Row9 Box Jumps (24/20) | Box Step UpsMax Power Cleans Rest 1:30 Between Rounds Power Clean Weights:Round 1: (95/65) | (65/45)Round 2...
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 moreSaturday 6/18/2022
“Mind Games” Strength: Strict Pull-Ups: 2 Sets Max Reps Rx = Bodyweight Scaled = Banded Metcon: For Time with a Partner: Buy In: 2,000m Run 70 Power Cleans (135/95) | (95/65) 70 Bar-Facing Burpees You may partition Power Cleans...
Read moreFriday 6/10/2022
“Doce” Strength: 3 Position Power Clean Every 2:00 x 7 Rounds: 1 Power Clean + 1 Low Hang Power Clean + 1 High Hang Power Clean Score = Heaviest Round Metcon: AMRAP 4 x 3 Rounds: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jumps...
Read moreMonday 5/16/2022
“Do iT” Strength: Every 3:00 x 5 Rounds: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Metcon: For Time: 60 Deadlifts (155/105) | (115/85) 45 Hang Power Cleans (155/105) | (115/85) 30 Push Jerks (155/105) | (115/85)
Read moreMonday 5/2/2022
“Built DifferenT” Strength: Build to a Heavy Single Deadlift Metcon: For Time: 30 Chest to Bar Pull-Ups | Pull Ups 3 Rounds of Dumbbell “DT” (50s/35s) | (35s/25s) 20 Chest to Bar Pull-Ups | Pull Ups 2 Rounds of Dumbbell...
Read moreMonday 4/4/2022
“Burnin’ Rubber” Part I – Strength Build to a heavy set of 3 Power Cleans Part 2 – Metcon For Time: 15 Hang Power Cleans (185/135) | (135/95) 750m/600m Row 12 Hang Power Cleans (185/135) | (135/95) 500m/400m Row 9...
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