Thursday Sept 19th
2x 2.5 km run Substitutions: 2x 1 mile run 2x 80/65 cals on bike or rower Third iteration of running training before the brat trot. The...
Wednesday Sep 18th
"Bar Crawl" (Teams of 3) AMRAP 7: Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes...
Tuesday Sep 17th
Metcon "Fuller Circle" For Time: 30 minute time cap 50/35 Calorie Assault Bike 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie...
Monday Sep 16h
We are starting a new training phase after completing “sled dog.” In this unique double-Open year, we first sought out a base layer of...
Saturday Sep 14th
In teams of three "Thumb War" 3 Rounds: 2 Minute Wallballs (20/14) 2 Minute Hang Power Snatch (75/55) 2 Minute Assault Bike Calories 1...
Friday the 13th
Gymnastic Skills 10 Minutes of Practice: 21 Banded Good Mornings 25-50' Handstand Walk SUBSTITUTIONS Handstand Walk 1 Minute of...
Thursday 9/12
Running Conditioning 3x 1.3k run (.8 miles), rest 2 minutes between sets Pacing: while this is written like an interval it is not...
Wednesday 9/11
9/11 Tribute workout "Always Remembered" Teams of 2: Buy-In: 2001 Meter Row 4 Rounds: 40 pull ups (9 Rope Climbs) 11 Bear Complexes...
Tuesday 9/10
A. Metcon "Road Trip" 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders B. Gymnastic Conditioning AMRAP 6: 1 Strict...
Monday 9/9
Starting a deload week before moving into final prep for the Open Tempo Overhead Squat Every 1:30: 3 Sets of 1 (5 seconds down, two...
