Friday 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

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Tuesday 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...

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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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Saturday 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...

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Friday 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...

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Monday 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)

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Monday 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...

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Monday 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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