Wednesday, September 19th
A METCON: 20 Minute AMRAP: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30 Calorie Row B. MIDLINE: Tabata Plank Hold
Tuesday, September 18th
A. STRENGTH/GYMNASTICS: 3 Tempo Deadlift Every 90 Seconds for 5 Sets: **Regular pull off ground, 5 second negative. *After each set,...
Monday, September 17th
A. STRENGTH: 7 Minute EMOM: 2 Tempo Back Squat *5 Second Descent, 1 Second Pause at the Bottom B. METCON: 3 Rounds for Time: 20 Medicine...
Saturday, September 15th
A. METCON: For Time: 30 Chest to Bar Pull-Ups 800 Meter Run 15 Power Snatches (135/95) 800 Meter Run 15 Power Snatches (135/95) 800...
Friday, September 14th
A. STRENGTH: Every 2 Minutes, for 7 Sets: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk *Build to a Heavy Complex B....
Thursday, September 13th
A. WARM UP: 1 Mile Run (Scale: Row 2,000m) *Scale Run in Order to be Back in the Gym by 10 Minutes B. STRENGTH: Every 90 Seconds for 6...
Wednesday, September 12th
A. METCON: 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Burpees 1 Minute Calorie Bike 1 Minute Rest *The score today is the...
Tuesday, September 11th
9/11 TRIBUTE WOD For Time *50 Minute Time Cap 2001m Run (1.25 Mile Run) 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Chest to Bar...
Monday, September 10th
A. STRENGTH: 10 Minute EMOM: Power Snatch + Squat Snatch Build to a Heavy Complex B. METCON: 13 Minute AMRAP: 60 Alt. Dumbbell...
Saturday, September 8th
METCON: Teams of 3 For Time (30 Minute Cap): 400 Meter Medicine Ball Run (20/14) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push...
