Friday, October 20th
A. GYMNASTICS SKILL/STRENGTH: 5 Sets: 7 Ring Dips Rest as needed. *10 Minute Cap B. METCON: “Heartbreak Kid” 3 Rounds: 10 Front Squats...
Thursday, October 19th
A. STRENGTH: Every 90 Seconds: Push Press 4x5 @ 70-75% 1RM Immediately into…. Push Jerk 3x5 @ 75-80% B. METCON: 7 Minute AMRAP: Power...
Wednesday, October 18th
A. STRENGTH: 5 Minute EMOM (from rack) With an EMPTY Barbell…. 2 Overhead Squats with 3 Second Hold in the Bottom Position. B. 5 Minute...
Tuesday, October 17th
A. BARBELL BENCHMARK: “Grace” For Time: 30 Clean & Jerks (135/95) B. METCON: 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between...
Monday, October 16th
A. GYMNASTICS CONDITIONING: Every 90 Seconds for 5 Sets: 4 Kipping Pull-Ups + 4 Chest to Bar Pull-Ups (FB – 8 pull-ups +8 C2B) *Goal is...
Saturday, October 14th
METCON: 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief”...
Friday, October 13th
A. GYMNASTICS CONDITIONING: Every 3 Minutes for 4 Sets: 4 Strict Pull-Ups (FB ** Strict C2B w/ Weight) 4 Kipping Chest to Bar 2 Bar...
Thursday, October 12th
A. METCON: 15 Minute AMRAP: 15 Kettlebell Swings (53/35) 12 Barbell Reverse Lunges (115/80) 9 Ring Dips B. MIDLINE CONDITIONING...
Wednesday, October 11th
OVERHEAD SQUATS + OLY LIFTING A. 5 Minute EMOM (from rack) With an EMPTY Barbell…. 2 Overhead Squats with 3 Second Hold in the Bottom...
Tuesday, October 10th
METCON: “FIRE ALARM” 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3...
