Monday, June 25th
A. STRENGTH: Push Press Take 15 -20 Minutes to Build to a 1 Rep Max For the Day B. METCON: 15 Minute AMRAP: 27/21 Calorie Row 21...
Saturday, June 23rd
METCON: 2 Rounds For Time: 400m Run 20 Box Jump Overs (24/20) 20 Power Cleans (155/105) 20 Toes to Bar 20 Push Jerks (155/105) 20...
Friday, June 22nd
A. STRENGTH: Every 2 Minutes for 8 Sets, Front Squat Build to a Heavy Set of 3 for the Day B. METCON: 5 Minute AMRAP: 15-12-9: ...
Thursday, June 21st
METCON: 4 Rounds For Time: 400 Meter Run 4 Ring or Bar Muscle-ups (Scale to 10 Burpee Pull-Ups) 40 Double Unders (3:1 Singles)...
Wednesday, June 20th
A. STRENGTH/GYMNASTICS: Deadlift + Strict Handstand Push-Ups Sets 1-5 Every 90 Seconds Build to Heavy Set of 3 Rep Sumo Deadlift *After...
Tuesday, June 19th
A. METCON: 18 Minute AMRAP: 200 Meter Run 12 Chest to Bar Pull-Ups 16/12 Calorie Row 8 Alternating Dumbbell Snatches (50/35) (FB –...
Monday, June 18th
A. STRENGTH: Squat Clean Thruster 10 Minute EMOM: 1 Repetition (Building in Weight) Athletes will have 10 minutes to build to heavy...
Saturday, June 16th
METCON: For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 30 Pull-Ups In this chipper workout,...
Friday, June 15th
A. STRENGTH: Tempo Front Squat + Handstand Push-ups Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat (5 Second...
Thursday, June 14th
A. METCON: For Time: 27-21-15-9: Calorie Row Double Kettlebell Shoulder to Overhead (50/35) Down and Back: Double Kettlebell...
