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...
Thursday Oct 17th
Strength Pause Front Squat On the 1:30 x 6: (9:00 total, aim to start 20 minutes in) 1 Pausing Front Squat 1 Front Squat Metcon "Mind...
Wednesday Oct 16th
"Wednesday Primer" 3 Rounds (18:00 total, aim to start 20:00 into class): AMRAP 2: 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max...
Tuesday Oct 15th
Strength BOX SQUAT 7 Sets of 3 Squats, every :90 seconds (10:30 total) Set height to just below parallel. 1s full stop at bottom. Set #1...
Monday Oct. 14th
Conditioning: OTM x 10: (10:00 total) 20 Double-Unders 2 Power Cleans Metcon "Point Break" AMRAP 15: 20 DB Hang CJ (50/35) 15/12 Calorie...
