Friday August 9th
Strength: 10-Rep Touch & Go Power Clean METCON "Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief"...
Thursday August 8th
Active Recovery: EMOM 20 (4 rounds total): Double Tabata (40 Seconds On / 20 Seconds Off): Minute 1: Machine Calories Minute 2: Russian...
Wednesday August 7th
DEADLIFT (15 minute running Clock) Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 Metcon "OPTIMUS PRIME" AMRAP 7: Wallballs (20/14) On the...
Tuesday August 6th
12 minute running clock, not for time Gymnastics work. 1:00 Light Bike + 65% Max Ring Muscle-ups 1:00 Light Bike + 12 Strict Handstand...
Monday August 5th
Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 72% of Rep Max Back Squat Snatch...
Friday August 2nd
Skill Work Alternating For 15 Minutes: Station A: Handstand Walk Practice Station B: 50' Single Arm Dumbbell Overhead Walking Lunge "COOL...
Thursday August 1st
1st half of class: Not for time at a conversational pace 4-3-2-1 Minute Bike Minute Row Rounds of “Modified Cindy” 1 Round of “Modified...
Wednesday July 31st
TEMPO CLEAN DEADLIFT 7 Sets of 1 every 2 minutes Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets...
Tuesday July 30th
"KELLY ROWLAND" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30...
Monday July 29th
Deload week Sled Dog Overview July 1st - July 28 - Block #1 - complete July 29 - August 4 - De-load Week August 5 - September 7 - Block...
