“U-Turn” Strength: 4 x 8 – Weighted Good Mornings~30% of 1RM Deadlift Metcon: For Time: 15-12-9-6:Deadlifts (225/155) [102.5/70]2x Calorie Bike Directly Into… 6-9-12-15:Toes to Bar2x Calorie Bike TC: 25 Minutes
Read moreThursday 10/13/2022
“Farmer’s Market” Strength: 10 Sandbag Throws (Men: 20lb; Women: 10lb)Goal: Furthest Distance Metcon: For Time: 400 Meter Sandbag Carry40 Burpees to a Target100 Meter Farmers Carry800 Meter Run30 Strict Pull-ups | Banded Pull...
Read moreWednesday 10/12/2022
“Chipper Gone Bad” Strength: 5 x (2 + 2) – Push Press + Push Jerks @ 80% of Push Press Metcon: AMRAP 18: 100 Wallballs (20/14) | (14/10)80 Dumbbell Snatches (50/35) | (35/20)60 Box Step Ups (24”/20”)40 Double Dumbbell Push Press...
Read moreTuesday 10/11/2022
“Hanging On A Moment” Strength: 6 x 1 – 3 Position Power Cleans @ 65% Metcon: 5 Rounds For Time: 60 Double Unders | 90 Singles9 Hang Power Cleans (155/105) | (115/85)1-2-3-4-5 Rope Climbs | 3-6-9-12-15 Strict K2C Rest 1 Minute After...
Read moreMonday 10/10/2022
“Cement Legs” Strength: 4 x 6 – Back Squat @ 70% Metcon: On the 3:00 x 7 Rounds: 400 Meter Run8 Front Rack Box Step-ups (95/65) | (75/55)
Read moreSaturday 10/8/2022
“Freedom Sauce” Strength: Power Snatch4 x 2 @ 65%2 x 1 @ 70%2 x 1 @ 75% Metcon: 4 Rounds x AMRAP 7 (Teams of 2): 60 Overhead Squats60 Bar-Facing BurpeesMax Calorie Bike Round 1: (65/45) | (45/35)Round 2: (75/55) | (65/45)Round 3...
Read moreFriday 10/7/2022
“Popeye” Strength: 5 x (10 + 8) – Bent Over DB Flyes + Push Ups Metcon: For Time: 200 Meter Kettlebell Farmers Carry (53s/35s) | (35s/26s)20 Dumbbell Bench Press (35s/25s) | (25s/20s)20 Dumbbell Box Step Ups (35s/25s) | (25s/20s)20...
Read moreThursday 10/6/2022
“Parti Time” Strength: 4 x 4 – Deadlift @ 75% Metcon: For Time: 300 Double Unders | 450 Single Unders2 Mile Run (16 Laps)100 Toes to Bar | Knee to Chest Partition however you’d like…
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 moreTuesday 10/4/2022
“Me, Myself, and I” Plank Circuit: 1:00 Each W/ 0:30 RestLow PlankSide Plank LeftSide Plank RightReverse PlankHigh Plank Metcon: 4 Rounds For Time: 50 Air Squats400 Meter Run30 Abmat Sit-ups20 Dumbbell Snatches (50/35) | (35/20)10...
Read moreMonday 10/3/2022
“Home Plate” Gymnastics: 10 x 3-6 Strict Pull Ups | Partner Assisted Pull Ups Metcon: AMRAP 6: 1,000/800 Meter Row12 Front Squats (115/85) | (75/55)Max Burpees Over the Bar AMRAP 6: 1,000/800 Meter Row12 Front Squats (115/85) |...
Read moreSaturday 9/24/2022
“Almost Forty” Metcon: AMRAP 30 (Teams of 2): 400m Run40 Box Jumps (24/20)400m Run40 Wall Balls (20/14) | (14/10)400m Run20 Pull Ups | Banded Pull Ups
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