Wednesday, May 9th
A. STRENGTH: 8 Minute EMOM Hang Squat Clean + Push Jerk Build to Heavy Single for the Day Start at 60% 1RM B. METCON: 8 Minute AMRAP: 3...
Tuesday, May 8th
A. STRENGTH/SKILL: 10 Minute EMOM: Odd Minutes: 20 Sit-Ups Even Minutes: 7 Handstand Push-ups (FB – Strict HSPU/One Gym Length HSW) B....
Monday, May 7th
A. STRENGTH: Squat Snatch On the Minute x 9 – 1 Repetition Minute 1 – 75% Minute 2 – 80% Minute 3 – 85% Repeat this cycle (2)...
Saturday, May 5th
METCON: Teams of 3 For Time: **25 Minute Time Cap** 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100...
Friday, May 4th
A. STRENGTH: Build to a Heavy for the Day Minutes 0:00 – 4:00 – Hang Squat Clean + Push Jerk Minutes 5:00 – 10:00 – Squat Clean +...
Thursday, May 3rd
METCON: 2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit-ups...
Wednesday, May 2nd
A. STRENGTH: 5 Minute EMOM: Squat Snatch 2 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% Directly Into... Every 90 Seconds...
Tuesday, May 1st
A. STRENGTH/SKILL: Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double-Unders (100 Singles, or 30 Seconds of DU practice)...
Monday, April 30th
A. STRENGTH: 12 Minute EMOM: Station 1 – 5 Pull-Ups (FB – C2B) + 10 Push-Ups Station 2 – 15 Air Squats * You will be seeing extra...
Saturday, April 28th
METCON: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)...
