Monday, November 19th
A. STAMINA SQUATING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Both lifts...
Saturday, November 17th
A. STRENGTH: Every 90 Seconds, Deadlift (14 Minutes) Sets 1-3 *3 Reps at 72% Sets 4-6 * 3 Reps at 77% Sets 7-9 * 3 Reps at 82% This is...
Friday, November 16th
A. STAMINA SQUATTING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded...
Thursday, November 15th
A. GYMNASTICS: 12 Minute AMRAP: 3 Strict Ring Muscle-Ups (Scale: Bar MU or 4 C2B + 3 Ring Dips) 25' Handstand Walk (Scale: 3 Wall...
Wednesday, November 14th
A. Barbell Cycling (Benchmark Testing) “Bar Fight” In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining:...
Tuesday, November 13th
METCON: Every 10 Minutes, for 40 Minutes (4 sets) 500m Row 400m Run 30 Kettlebell Swings (50/35) 20 Burpees If unable to run: 20...
Monday, November 12th
A. STAMINA SQUATTING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell...
Saturday, November 10th
A. STRENGTH: Every 90 Seconds, Deadlift (14 Minutes) Set 1-3 * 3 Reps @ 70% Set 4-6 * 3 Reps @ 75% Set 7-9 * 3 Reps @ 80% If able,...
Friday, November 9th
A. STAMINA SQUATTING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell...
Thursday, November 8th
A. STRENGTH: Every 90 Seconds for 5 Sets: 1 Clean + Split Jerk Sets 1-3 - 70% of 1RM C&J Sets 4-5 - 75% Sets 6-7 80% B. METCON:...
