Friday 11/18/2022 Front Squat (Weight) – 2 x 5 @ 60% 1 x 3 @ 70% 1 x 3 @ 80% 2 x 1 @ 85-90% Stash House (AMRAP – Reps) AMRAP 4 21 Thrusters (95/65)(65/45) 21 Box Step Ups Max Cal Bike Rest 4:00 AMRAP 4 15 Thrusters (115/85)(75/55) 15...
Read moreNovember 17, 2022
Thursday 11/17/2022 Romanian DeadLift (RDL) (5 x 8 @ 30 – 40% of 1RM Deadlift) Meathead Mile (Time) For Time: 1 Mile Double Dumbbell Farmers Carry (50s/35s)(35s/25s) Every break = 5 Double DB Shoulder to OH TC: 25 Minutes
Read moreNovember 16, 2022
Wednesday 11/16/2022 Skill – Row Work (Checkmark) Sequence: 10 Scapular Push Ups Sit on rower with arms extended forward, repeat movement holding erg handle 0:30 Row Strokes with arms only, emphasize bringing scaps together 0:30 Row Strokes...
Read moreNovember 15, 2022
Tuesday 11/15/2022 Push Jerk (6 x 4 @ 75%) Razor’s Edge (Time) 5 Rounds For Time: 9 Clean & Jerks (95/65) | (75/55) 30 Double Unders | 45 Singles 9 Pull-ups | Ring Rows 30 Double Unders | 45 Singles TC: 18 Minutes
Read moreNovember 14, 2022
Monday 11/14/2022 Toes-To-Bar (8 x 2) Practice Jumping to the Bar and initiating the kip Three Dimensional (Time) For Time: 50 Sit-ups 400 Meter Run 30 Burpees Over the Bar 20 Front Squats (115/85)(95/65) Rest 2 Minutes 50 Toes to Bar...
Read moreSaturday 11/12/2022
“Lethal Linda” Metcon: For Reps (Teams of 3): AMRAP 5: Deadlifts (275/185)(185/135)AMRAP 5: Bike Erg CaloriesAMRAP 5: Bench Press (135/95)(95/65)AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95)(95/65)AMRAP 5: Bike Erg Calories
Read moreFriday 11/11/2022
“Negative Nancy” Strength: 5 x 3 – 1 ¼ Back Squat @ 50% Metcon: For Time: 21 Overhead Squats (95/65)(65/45)800 Meter Run18 Overhead Squats (95/65) (65/45)600 Meter Run15 Overhead Squats (95/65) (65/45)400 Meter Run12 Overhead...
Read moreThursday 11/10/2022
“Rounders” Strength: 5 x 10-15 Bent Over DB Rows Metcon: 4 Rounds For Time: 500/400m Row20 American Kettlebell Swings (53/35)(44/26)10 Pull Ups | Ring Rows TC: 20 Minutes
Read moreWednesday 11/09/2022
“Sandbagging It” Strength: 8 x 100’ – Sandbag Husafell Carry Metcon: AMRAP 20 (With a Partner): 20 Sandbag over Barbell (100/75)(75/50)20 Single Dumbbell Devil’s Press (50/35)(35/20)20 Single Dumbbell Overhead Forward Lunge...
Read moreTuesday 11/08/2022
“The Sims” Strength: 5 x 3 No Touch Deadlifts @ 60% Metcon: 10 Rounds For Time: 5 Double Unders | 10 Single Unders15 AbMat Sit-ups200 Meter Run10 Double Unders | 20 Single Unders15 AbMat Sit-ups200 Meter Run….50 Double Unders |...
Read moreMonday 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...
Read moreSaturday 10/15/2022
“Partner Chuck Heavy” Metcon: For Time (Teams of 2): 1 Mile Row*100 Push-ups1 Mile Run*100 Thrusters (45/35)1 Mile Row* *Each Partner Rows & Runs entire distance simultaneously TC: 38 Minutes
Read more