“Calculated Risk” Metcon: AMRAP 30: Max Calorie Row Every 3:00 Starting at 0:00: 5 Box Jumps (30″/24″) | Box Step Ups (24″/20″) 10 Burpees to Target (6″ above hands) 15 AbMat Situps Score = Total...
Read moreWednesday 4/20/2022
“Tarzan” Strength: Build to a Heavy Set of 3 Back Squats Metcon: For Time: 800m Run 20 Thrusters (135/95) | (95/65) 10 Rope Climbs | 20 Knee to Chest
Read moreTuesday 4/19/2022
“Regionals 18.5” Metcon: For Time: 50 Handstand Push Ups | Hand Release Push Ups50 Toes to Bar | Knees to Elbow50 Calorie Row50 Double Dumbbell Box Step-Overs (DB: 50/35, Box: 24″/20″) | (DB: 35/25, Box...
Read moreMonday 4/18/2022
“Lung Island” Strength: Build to a Heavy Set of 3 Power Snatches Metcon: 25-20-15-10-5: Calorie Row Power Snatches (75/55) | (65/45)
Read moreSaturday 4/16/2022 (WL)
“Snatch Singles” 6 x 1 – Snatch w/ 0:10 hold in bottom @ 70%5 x 1 – Snatch @ 80%5 x 1 – Snatch @ 85%5 x 3 – Snatch Pull w/ 0:03 Eccentric @ 90%
Read moreSaturday 4/16/2022
“Right Round” Metcon For Time: (30:00 Minute Time Cap) 100 Double Unders | 150 Singles 50/35 Cal Row 5 Squat Cleans (225/155) | (155/105) 80 Double Unders | 120 Singles 40/30 Cal Row 4 Squat Cleans (225/155) | (155/105) 60 Double...
Read moreFriday 4/15/2022
“Jerry” Strength EMOM 8: 1 Snatch + 1 Overhead Squat Metcon For Time: (35:00 Time Cap) 1 Mile Run 2,000m Row 1 Mile Run
Read moreThursday 4/14/2022
“Audible” Metcon 4 Rounds for Exceptional Quality: 20 Weighted Cossack Squats 10 Strict Pull Ups 20 Weighted Good Mornings 10 Sumo Inchworms
Read moreWednesday 4/13/2022
“Barbara” Metcon 5 Rounds For Time (35 Minute Time-Cap): 20 Pull-ups | (Ring Rows) 30 Pushups 40 Abmat Situps 50 Air Squats *Rest 3:00 Between Rounds
Read moreTuesday 4/12/2022
“Spiral Staircase” Strength: Build to a Heavy Set of 3 Push Press Metcon: AMRAP 12: 2 Push Press (75/55) | (65 | 45) 8 Front Rack Box Step Ups (20″) | (Reverse Lunges) 4 Push Press (75/55) | (65 | 45) 8 Front Rack Box Step Ups...
Read moreMonday 4/11/2022
“Donny” Metcon 12-15-9-9-15-21: Deadlifts (225/155) | (155/105) Burpees Today’s workout “Donny” is in honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment...
Read moreSaturday 4/9/2022 (WL)
6 x (2 + 1) – Pause Jerk + Jerk @ 75% of Jerk 1RM 4 x (1 + 1) – Pause Jerk + Jerk @ 80% of Jerk 1RM 4 x 1 – Jerk @ 85% of Jerk 1RM 4 x 2 – Push Press @ 80% of Push Press 1RM
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