Saturday Oct 12
SATURDAY SMACKDOWN!!!! Bring your best effort for 20.1 as we kick off the 2020 games season. Airrosti will be onsite and A potlock...
Friday October 11th
A. 10 minute burpee over bar skill practice. 20.1 is all about finding a steady and efficient pace on the burpees. Work on different...
Thursday Oct 10
At a recovery effort 3 Rounds : 2 Minute Light Bike, Row, Ski Erg or Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings (53/35) (K:...
Wednesday Oct 9th
Metcon EMOM gone wild On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2 : 15/12 Calorie Row...
Tuesday Oct 8th
Strength Tempo Deadlift 5 Sets of 1, every 1:30 (9:00 Total) Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Deadlift...
Monday October 7th
Strength: Back Squat: Every 90 seconds (9:00 total) 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1...
Friday Oct 4th
Metcon "BFF" AMRAP 20: 100 Double Unders 50 Wallballs (20/14) 40 Calorie Row 30 Alternating Dumbbell Power Snatches (50/35) 20 Toes to...
Thursday Oct 3rd
Active Recovery 100-80-60-40-20 Row Meters (x10) Side Plank Seconds (Split Between Sides) *first row is 1000m then 100 seconds plank...
Wednesday Oct 2nd
Metcon "Miracle-Gro" 15:00 time cap 5 Rounds: 200 Meter Run 15/12 Calorie Assault Bike 12 Strict Handstand Push-ups Capacity Builder On...
Tuesday Oct 1
Power Clean On the 1:30 x 6 Sets: (9:00 Total) 1 Clean Pull 1 Power Clean 1 Low-Hang Power Clean Sets 1-3: 60-63-66% of 1RM Clean ...
