Wednesday, November 1st
OVERHEAD SQUATS + SNATCH WORK A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 40% on...
Tuesday, October 31st
A. BARBELL CONDITIONING: 8 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) (FB -155/105) *COMPLEX NEEDS TO BE...
Monday, October 30th
A. STRENGTH: Every 2 Minutes: Back Squat 5x5 @ 75% B. METCON: 21-15-9 Sumo Deadlift High-Pull (95/65) Push Press (95/65) Lateral Burpees...
Saturday, October 28th
A. BARBELL CONDITIONING: For Time: **12 Minute Time Cap** 10 Thrusters (115/80) change weights 8 Thrusters (135/95) change weights 6...
Friday, October 27th
A. GYMNASTICS/STRENGTH: Alternating Every 90 Seconds: (4 total rounds) Front Squat 4 Reps @ 70% Ring Dips 6 Reps B. METCON: 3 RFT: 500...
Thursday, October 26th
A. STRENGTH: Every 90 Seconds: Push Press 5x5 @ 70% 1RM Immediately into…. Push Jerk 4x5 @ 70% B. METCON: For Time: 15-10-5 Kettlebell...
Wednesday, October 25th
A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 40% on Barbell B. 5 Minute EMOM (from rack)...
Tuesday, October 24th
A. BARBELL CONDITIONING: 6 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) (155/105) *Barbell complex NEEDS to be...
Monday, October 23rd
A. STRENGTH: Every 2 Minutes: Back Squat 5x5 @ 70-75% B. METCON: 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) (FB 135/95) 75...
Saturday, October 21st
METCON: 27-21-15-9 American Kettlebell Swings (70/53) Burpees 400m Run For athletes unable to run, substitutions are listed below: 500...
