Thursday, October 26th
A. STRENGTH: Every 90 Seconds: Push Press 5x5 @ 70% 1RM Immediately into…. Push Jerk 4x5 @ 70% B. METCON: For Time: 15-10-5 Kettlebell...
Wednesday, October 25th
A. 5 Minute EMOM (from rack) 2 Overhead Squats with 3 Second Hold in the Bottom Position. Use 40% on Barbell B. 5 Minute EMOM (from rack)...
Tuesday, October 24th
A. BARBELL CONDITIONING: 6 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) (155/105) *Barbell complex NEEDS to be...
Monday, October 23rd
A. STRENGTH: Every 2 Minutes: Back Squat 5x5 @ 70-75% B. METCON: 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) (FB 135/95) 75...
Saturday, October 21st
METCON: 27-21-15-9 American Kettlebell Swings (70/53) Burpees 400m Run For athletes unable to run, substitutions are listed below: 500...
Friday, October 20th
A. GYMNASTICS SKILL/STRENGTH: 5 Sets: 7 Ring Dips Rest as needed. *10 Minute Cap B. METCON: “Heartbreak Kid” 3 Rounds: 10 Front Squats...
Thursday, October 19th
A. STRENGTH: Every 90 Seconds: Push Press 4x5 @ 70-75% 1RM Immediately into…. Push Jerk 3x5 @ 75-80% B. METCON: 7 Minute AMRAP: Power...
Wednesday, October 18th
A. STRENGTH: 5 Minute EMOM (from rack) With an EMPTY Barbell…. 2 Overhead Squats with 3 Second Hold in the Bottom Position. B. 5 Minute...
Tuesday, October 17th
A. BARBELL BENCHMARK: “Grace” For Time: 30 Clean & Jerks (135/95) B. METCON: 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between...
Monday, October 16th
A. GYMNASTICS CONDITIONING: Every 90 Seconds for 5 Sets: 4 Kipping Pull-Ups + 4 Chest to Bar Pull-Ups (FB – 8 pull-ups +8 C2B) *Goal is...
