Thursday August 15th
Active Recovery Day 1. w/o shoes 2x10 per leg single leg RDL, can do without weight or a KB 2. At a recovery pace (20:00 time cap) 800 M...
Wednesday August 14th
Strength Barbell Cycling For Time: based off 1RM clean 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans...
Tuesday August 13th
Strength Strict Press : 5 sets of 3 Bench Press: 5 sets of 3 METCON "Swole Cycle" 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict...
Monday August 12
Continuing our stamina squatting from last week and increasing by 3% Stamina Squats, 75% of 3RM back squat Alternating On the Minute x 12...
Friday August 9th
Strength: 10-Rep Touch & Go Power Clean METCON "Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief"...
Thursday August 8th
Active Recovery: EMOM 20 (4 rounds total): Double Tabata (40 Seconds On / 20 Seconds Off): Minute 1: Machine Calories Minute 2: Russian...
Wednesday August 7th
DEADLIFT (15 minute running Clock) Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 Metcon "OPTIMUS PRIME" AMRAP 7: Wallballs (20/14) On the...
Tuesday August 6th
12 minute running clock, not for time Gymnastics work. 1:00 Light Bike + 65% Max Ring Muscle-ups 1:00 Light Bike + 12 Strict Handstand...
Monday August 5th
Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of Rep Max Back Squat Snatch...
Friday August 2nd
Skill Work Alternating For 15 Minutes: Station A: Handstand Walk Practice Station B: 50' Single Arm Dumbbell Overhead Walking Lunge "COOL...
