Saturday, January 19th
METCON: In Teams of 3, 30:00 time cap 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters...
Friday, January 18th
A. METCON: Task Priority “Fight Gone Bad” 3 Rounds for Time: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps...
Thursday, January 17th
A. METCON: 5:00-4:00-3:00-2:00-1:00: Assault Bike -Row if there are no bikes available After each time interval, complete: 1:00 Ring...
Wednesday, January 16th
A. STRENGTH: Every 90 Seconds for 7 Sets: 1 Pausing Front Squat 1 Front Squat *On the pausing repetition, pause for a full 3 seconds...
Tuesday, January 15th
A. GYMNASTICS: On the 2:00 x 5 Rounds: 40% of Max Kipping Handstand Push-Ups Down: Front Rack KB Walking Lunge (53’s/35’s) **If we are...
Monday, January 14th
“Racehorse” January 14th – April 1st 10 Weeks A racehorse is bred, trained and peaked for competition. Each training day the...
Saturday, January 12th
METCON: In a 5:00 Window… 400m Run 21 Power Snatches (95/65) Time Remaining: Max Barbell-Facing Burpees Rest 5:00 In a 5:00 Window…...
Friday, January 11th
A. STRENGTH: Every 2 Minutes for 6 Rounds: 25% Max Ring Muscle-Ups 7-7-5-5-3-3 Front Squats *Round 1-2 - 7 Front Squats *Round 3-4 - 5...
Thursday, January 10th
A. METCON: Minutes 0:00-15:00 - Recovery Row Minutes 15:00-30:00 - Recovery Assault Bike *Every 20 calories, on either piece of...
Wednesday, January 9th
A. STRENGTH: 6 Minute EMOM: 30% of Max Kipping Handstand Pushups 3-3-2-2-1-1- Power Cleans *Rounds 1-2 = 3 Power Cleans *Rounds 3-4 = 2...
