“Almost Forty” Metcon: AMRAP 30 (Teams of 2): 400m Run40 Box Jumps (24/20)400m Run40 Wall Balls (20/14) | (14/10)400m Run20 Pull Ups | Banded Pull Ups
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 9/13/2022
“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...
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 moreSaturday 9/3/2022
“Boat Shoes” Metcon: For Time: 1,500/1,200 Meter Row 1,200 Meter Run Rest 3:00 1,000/800 Meter Row 800 Meter Run Rest 3:00 500/400 Meter Row 400 Meter Run
Read moreSaturday 8/27/2022
“Peek-A-Boo” Strength: Deadlift: Build to a Heavy 5 Metcon: AMRAP 13: Buy-In: 1,000m Run60 Double Unders | 90 Single Unders10 Dumbbell Hang Snatches (50/35) | (35/20)60 Double Unders | 90 Single Unders20 Dumbbell Hang Snatches (50/35)...
Read moreMonday 8/22/2022
“Tippy Toes” Strength: Back Squat: Build to a Heavy 20 (~55% of 1RM) Metcon: 10 Rounds For Time: 10 Toes To Bar | Knees to Chest10 Burpees100m Run TC: 20 Minutes
Read moreFriday 8/19/2022
“Strictly Business” Strength: Strict Press: Build to a Heavy Single Metcon: AMRAP 20: 400 Meter Run Max Unbroken Strict Press @ 60% of 1RM Score = Total Strict Press
Read moreTuesday 8/16/2022
“Boat Race” Gymnastics: Pull Ups: Max Unbroken Set Metcon: 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3:00 Between Rounds
Read moreWednesday 7/27/2022
“Linda’s Lungs” Metcon: For Time: 800 Meter Run 55 Dumbbell Deadlifts (50s/35s) | (35s/25s) 800 Meter Run 55 Dumbbell Bench Press (50s/35s) | (35s/25s) 800 Meter Run 55 Dumbbell Power Cleans (50s/35s) | (35s/25s) 800 Meter...
Read moreThursday 7/21/2022
“Ship Show” Metcon: For Time: 100/80 Calorie Row 80 Single Dumbbell Hang Clean & Jerk (50/35) | (35/20) 60 Single Dumbbell Box Step Ups (50/35) | (35/20) 400 Meter Run 200 Meter Double Dumbbell Farmer’s Carry (50s/35s) |...
Read moreTuesday 7/19/2022
“Reset Button” Metcon: 5 Rounds For Time: 400 Meter Run 30 Double Unders | 45 Single Unders Rest 1:00 500/400 Meter Row 30 Double Unders | 45 Single Unders Rest 1:00 TC: 20 Minutes
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