Friday, September 1st
METCON: 18 Minute AMRAP: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/20 Calorie Row 30 Toes to Bar
Thursday, August 31st
A. METCON: 1 Mile Run *Firebreather, Run with a Vest (20/14) *If running a mile is new to you or is too much to do at once today, we will...
Wednesday, August 30th
OLYMPIC LIFTING: Every 90 Seconds, for 7 Sets: 1 Push Jerk + 1 Split Jerk @ 55-65% 1RM C&J Then… Every Minute for 5 Sets: 1 Squat Clean @...
Tuesday, August 29th
"Twister" At the 0:00 3 Rounds For Time: 10 Power Snatch (95/65) 10 Bar Facing Burpees At the 10:00… 2 Rounds for Time: 15 Power Snatch...
Monday, August 28th
A. STRENGTH: Front Squats Every 2 Minutes for 4 Sets: 7 Reps @ 55% B. METCON: 21-15-9 Sumo Deadlift High-Pull (95/65) Push Press (95/65)...
Saturday, August 26th
METCON: “Eva” 5 Rounds for Time: 800m Run 30 Kettlebell Swings (70/53) 30 Pull-Ups Yes, there is A LOT of everything in today's...
Friday, August 25th
A. STRENGTH: Take 15-20 Minutes to find a 1RM Bench Press B. METCON: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders
Thursday, August 24th
A. METCON: 30 Minute EMOM: Odd: 10 Calorie Row Even: 10 Burpees *Score is total rounds completed B. ROMWod
Wednesday, August 23rd
A. STRENGTH: Every 2 Minutes for 5 Sets: 1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 50% 1RM C & J Then… Every 2 Minutes for 8 Sets: 1...
Tuesday, August 22nd
Tuesday, August 22nd A. METCON: Every 4 Minutes for 4 Rounds: Run 200m 15 Box Jump Overs (24/20) B. GYMNASTICS SKILL WORK Station 1 – 10...
