“Floored” Strength: Strict Press 3 x 6 @ 70% 1 Set Max Reps @ 70% Metcon: AMRAP 4: 21/15 Calorie Bike Erg21 Burpees21 Chest to Bar Pull-ups | Banded C2B Rest 4:00 AMRAP 4: 15/9 Calorie Bike Erg15 Burpees15 Toes to Bar | Knees to Chest...
Read moreWednesday 10/5/2022
“Twofer” Strength: 5 x 6 – Strict Press @ 70% Metcon: For Time: 21-15-9Shoulder to Overhead (135/95) | (95/65)Bike Calories Directly Into 21-15-9Kettlebell Swings (53/35) | (35/26)Bent Over Barbell Row (135/95) | (95/65)
Read moreMonday 9/19/2022
“Spot of Bother” Strength: Strict Press – Build to Heavy 3 Metcon: 3 Rounds For Time: 10 Push Jerks (135/95) | (95/65) 10 Toes To Bar | Knees to Chest 10 Front Squats (135/95) | (95/65) 500/400m Bike TC: 15 Minutes
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 moreThursday 9/1/2022
“Shoulda, Woulda, Coulda” Strength: Strict Press: Build to a Heavy 8 Metcon: For Reps: 1:00 Rope Climbs | Up Downs | Knees to Chest 1:00 Double Dumbbell Shoulder to Overhead (50s/35s) | (35s/20s) 1:00 Lateral Dumbbell Burpees 1:00...
Read moreWednesday 8/24/2022
“Great Balls Of Fire” Strength: Strict Press: Build to a Heavy 10 Metcon: AMRAP 15: Max Calorie Bike Every 1:00 Starting @ 0:00:10 Wall Balls (20/14) | (14/10) Score = Total Calories
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 moreMonday 7/25/2022
“Fortime Fortitude” Strength: 5 x 2 – Strict Press: Score = Lightest Weight Metcon: 15 Rounds For Time: 15/12 Calorie Row 12 Burpees TC: 30 Minutes
Read moreMonday 6/13/2022
“Body Shop” Strength: 5 x 4 – Strict Press: Score = Lightest Set Metcon: Every 3:00 x 10 Rounds: 500/400m Row Max Bodyweight Reps Odd Rounds: Push Ups Even Rounds: Abmat Sit Ups Score = Total Push Ups + Total Sit Ups
Read moreWednesday 5/25/2022
“Less is More” Strength: 5 x 5 – Strict Press: Build up in weight each set Score = Heaviest Round Metcon: 10 Rounds For Time: 500/400 Meter Bike OR 250/200 Meter Row OR 200 Meter Run 30′ Double Dumbbell Walking Lunge...
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