Monday 11/07/2022

“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...

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Wednesday 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)

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Monday 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

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Friday 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)

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Thursday 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...

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Monday 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

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Wednesday 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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