Thursday Oct 31st
Metcon "Wrong Turn" (35:00 time cap) 5 Rounds: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24"/20") 4 devils press (50/35) 200m wall...
Tuesday Oct 29th
Strength On the 2:00 x 5 Sets: 3 Push Jerks Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Set #1 -...
Wednesday Oct 30th
Gymnastic Conditioning On the 2:00 x 5 Sets: (10:00 Total) 9 Overhead Squats (115/85) 6 CTB Pull-Ups 1-3 Bar Muscle-Ups Metcon "Tri...
Monday Oct 28th
Skill: Alternating EMOM x 10: (10:00 Total) Minute 1 - Work Minute 2 - Rest Minute 1: Seconds 0-20 - Max Power Cleans (135/95) Seconds...
Friday Oct 25th
"Pre-Game" At low intensity… Part A 3:00 Row, run or bike: Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds: 3 Slow Wall Squats -...
Thursday Oct 24th
"Relentless" On the 4:00 x 5 Rounds: 500/400m Row 50% of Max Strict HSPU 5 Power Cleans Building across the five rounds on the power...
Wednesday Oct 23rd
"Jack in the Box" For Time: 1000 Meter Row 50/35 Calorie Assault Bike (sub 800m run) 10 Bar Muscle-Ups 40 Single Dumbbell Box Step-Ups...
Tuesday Oct 22nd
Skill Conditioning On the 2:00 x 5 Sets: (10:00 total, start around 25:00 into class) 50' Handstand Walk Practice (down and back) 3 Hang...
Monday Oct 21
Strength 10-8-6-4-2 Reps Ascending percentages with each: On the 0:00... 10 Reps @ 60% of estimated 1RM On the 3:00.... 8 Reps @ 67% On...
Friday Oct 18th
"Pre-Game" At low intensity… 5:00 Bike: Minutes 1+2 - Light Pace Minutes 3+4 - Light/Moderate Pace Minute 5 - Moderate Pace 2 Rounds: ( 5...
