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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Saturday 9/17/2022

“Restless Legs” Metcon: AMRAP 30: P1: 6 Toes To Bar | Knees to Chest 12 Double Dumbbell Reverse Lunges (50s/35s) | (35s/20s) 18 Dumbbell Snatches (50/35) | (35/20) P2: 500/400m Row When Partner 2 completes row, Partners switch Partner...

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Friday 9/2/2022

“Crumbl” Strength: 4 x 4 Overhead Squat @ 70% Metcon: For Time (Teams of 3): 90-60-30 Toes To Bar | Knees to Chest Front Rack Reverse Lunge (75/55) | (45/35) After Each Round: 90 Overhead Squats (75/55) | (45/35) TC: 35 Minutes

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Wednesday 8/17/2022

“My Leg!” Strength: Back Squat: Build to Heavy Single Metcon: For Reps: 5 Minutes Bike Calories 4 Minutes Air Squats 3 Minutes Double Unders | Single Unders 2 Minutes Toes To Bar | Knees to Chest 1 Minute Burpee to Target

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Saturday 7/9/2022

“Inside Joke” Strength: 5 x 3 – Deadlift: Score = Lowest Weight Metcon: For Time: 200/150 Meter Row 1 Deadlift (225/155) | (155/105) 1 Toe to Bar | Knees to Chest 200/150 Meter Row 2 Deadlift (225/155) | (155/105) 2 Toe to Bar |...

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Wednesday 5/18/2022

“Five Minute Major” Strength: Front Squat: [15:00] 6 x 2 @ 80% of last week’s Heavy Single Metcon: AMRAP 5: Buy In: 100 Double Unders | 150 Singles 12 Toes To Bar | Knees to Chest 12 Dumbbell Front Squats (50s/35s) | (35s/25s)...

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