Thursday 9/22/2022

“Unfortunate Events” Gymnastics: EMOM 8: 1-2 Rope Climbs Metcon: 4 Rounds For Reps: Minute 1: Turkish Get UpsMinute 2: Double DB Reverse Lunges (50/35) | (35/20)Minute 3: Alternating DB Snatches (50/35) | (35/20)Minute 4: 10m Sled...

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Wednesday 9/21/2022

“The Rest Is History” Strength: 5 x 4 – Heaving Hang Power Cleans @ 70% Metcon: 4 Rounds For Time: 15 Hang Power Cleans (115/85) | (75/55) 20 Bent Over Double Dumbbell Rows (35s/25s) | (25s/20s) 60 Double Unders | 90 Single...

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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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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 9/16/2022

“Well Rounded” Strength: 5 x (1 + 1 + 1) @ 75%: 1 Power Clean +  1 Push Press + 1 Jerk Metcon: 7 Rounds For Time: 3 Clean and Jerks (155/105) | (115/85) 200m Run 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats TC: 25 Minutes

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Tuesday 9/13/2022

“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...

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Monday 9/12/2022

“Supper Time” Strength: Back Squat – Build to Heavy 8 Metcon: 3 Rounds For Reps: 1:00 Box Step Ups (24″/20″) 1:00 GHD Sit Ups | Abmat Sit Ups 1:00 Push Press (75/55) | (65/45) 1:00 Russian Kettlebell Swings (53/35)...

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Saturday 9/10/2022

“Always Remembered” Metcon: For Time (Teams of 2): Buy In: 2,001m Row 4 Rounds: 9 Rope Climbs | 18 Up Downs OR 27 K2C 11 Bear Complexes (135/95) | (95/65) Cash Out: 2,977m Row Bear Complex: Power Clean +  Front Squat +  Push Press + ...

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