Monday, October 1st
A. STRENGTH: Every 2 Minutes Back Squat 3 Sets of 9 Reps 65-70-75% B. METCON: 5 Rounds for Time: 7 Bar Chest to Bar Pull-Ups (FB – Ring...
Saturday, September 29th
METCON: 18 Minute EMOM (6 Rounds) Station 1 – 18/12 Calorie Row Station 2 – 15 Shoulder to Overhead (95/65) Station 3 – 10 Burpees *Your...
Friday, September 28th
A. STRENGTH: 10 Minute EMOM: Power Snatch 1 Rep Sets 1-2 65% Sets 3-4 70% Sets 5-6 75% Sets 7-8 80% Sets 9-10 85% B. METCON: 4 Rounds for...
Thursday, September 26th
A. GYMNASTICS/MIDLINE: Alternating On the Minute x 10 (5 Rounds) Even Minutes – 5 Ring Dips Odd Minutes – 20 Ab Mat Sit-Ups B. METCON:...
Wednesday, September 26th
METCON: For Time: 2.5 Mile Run Directly Into… “Grace” 30 Clean and Jerks (135/95) If unable to run: Row 4,000m
Tuesday, September 25th
A. STRENGTH: Every 90 Seconds Bench Press 5x5 *Build to a Heavy Set for the Day B. METCON: 3 Rounds For Time: 27/21 Calorie Row 21...
Monday, September 24th
A. STRENGTH: Every 2 Minutes Back Squat 8 Reps 60% 65% 70% 75% B. METCON: 3 Rounds For Time: 200 Meter Run 20 Alternating Dumbbell...
Saturday, September 22nd
A. WARM UP: 1 Mile Run *Scale to be back in the gym by 10 minutes If unable to run: Row 2,000m B. METCON: Teams of 3 25 Minute AMRAP: ...
Friday, September 21st
A. STRENGTH: Alternating On the Minute x 10 (5 Rounds): Odd Minutes – Hang Squat Clean + Squat Clean Even Minutes – 2 Push Jerks + 1...
Thursday, September 20th
A. GYMNASTICS CONDITIONING: 8 Minute EMOM: 2 Wall Walks w/ 3 Second Hold on Wall B. METCON: In Teams of Two, Alternate Full Rounds...
