“Freedom Sauce” Strength: Power Snatch4 x 2 @ 65%2 x 1 @ 70%2 x 1 @ 75% Metcon: 4 Rounds x AMRAP 7 (Teams of 2): 60 Overhead Squats60 Bar-Facing BurpeesMax Calorie Bike Round 1: (65/45) | (45/35)Round 2: (75/55) | (65/45)Round 3...
Read moreWednesday 8/31/2022
“Fun & Games” Strength: Power Snatch: 2 x 2 @ 60% 4 x 1 @ 70% 4 x 1 @ 80% Metcon: AMRAP 3 x 4 Rounds: 1,500/1,200 Meter Bike Max Power Snatches (135/95) | (95/65) Rest 3:00 Between Rounds
Read moreFriday 7/29/2022
“Reptar” Strength: Every 1:30 x 8 Rounds: 1 Snatch Hi-Pull + 1 Power Snatch Metcon: AMRAP 25 (Teams of 3): 90/70 Calorie Row 60 Toes To Bar | Knees to Chest 30 Power Snatches (95/65) | (75/55)
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 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 moreWednesday 6/8/2022
“Race to Randy” Strength: 5 x 5 – Overhead Squat: Build up in weight each set Score = Heaviest Round Metcon: For Time: (20:00 Time Cap): 75 Power Snatches (75/55) | (45/35) Every 4:00 starting at 0:00: 1,000/800 Meter Bike 15...
Read moreTuesday 5/24/2022
“Ice Box” Strength: Every 2:00 x 6 Rounds: 1 Snatch Hi-Pull + 1 Hang Power Snatch Metcon: AMRAP 25: 7 Box Jump Overs (24″/20″) 7 Pull Ups | Ring Rows 7 Power Snatches (75/55) | (65/45) Run 400m every 5:00 starting at...
Read moreFriday 5/13/2022
“Snake Eyes” Strength: EMOM 15: 1 Snatch Metcon: AMRAP 12: 3 Power Snatches (95/65) | (65/45)3 Chest to Bar Pull-ups3 Box Jumps (30″/24″) | (24″/20″)6 Power Snatches (95/65) | (65/45)6 Chest to Bar Pull-ups6...
Read moreMonday 4/18/2022
“Lung Island” Strength: Build to a Heavy Set of 3 Power Snatches Metcon: 25-20-15-10-5: Calorie Row Power Snatches (75/55) | (65/45)
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