Monday, October 8th
A. STRENGTH: Every 2 Minutes: Back Squat 3×9 (70-75-80%) B. METCON: For Time: 50 Double Unders (2:1 Singles) 40 Lateral Burpees over...
Saturday, October 6th
METCON: Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100...
Friday, October 5th
A. STRENGTH: 8 Minute EMOM: Squat Clean Minutes 1-2-3: 2 Squat Cleans (60-65-70) Minute 4: Rest Minute 5-6-7-8: 1 Squat Cleans...
Thursday, October 4th
A. STRENGTH: 11 Minute EMOM: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-65-70%) Minute 4: Rest Minutes 5-6-7:...
Wednesday, October 3rd
A. STRENGTH: Every 90 Seconds, Deadlift 5x5 @ 70% 3x3 @ 80% B. METCON: For Time: 100 Wallballs (20/14) *Every Minute on the Minute – 6...
Tuesday, October 2nd
A. METCON: 4 Rounds: 200m Run 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24/20) If unable to run: 250m Row 10 Calorie...
Monday, October 1st
A. STRENGTH: Every 2 Minutes Back Squat 3 Sets of 9 Reps 65-70-75% B. METCON: 5 Rounds for Time: 7 Bar Chest to Bar Pull-Ups (FB – Ring...
Saturday, September 29th
METCON: 18 Minute EMOM (6 Rounds) Station 1 – 18/12 Calorie Row Station 2 – 15 Shoulder to Overhead (95/65) Station 3 – 10 Burpees *Your...
Friday, September 28th
A. STRENGTH: 10 Minute EMOM: Power Snatch 1 Rep Sets 1-2 65% Sets 3-4 70% Sets 5-6 75% Sets 7-8 80% Sets 9-10 85% B. METCON: 4 Rounds for...
Thursday, September 26th
A. GYMNASTICS/MIDLINE: Alternating On the Minute x 10 (5 Rounds) Even Minutes – 5 Ring Dips Odd Minutes – 20 Ab Mat Sit-Ups B. METCON:...
