Wednesday, December 19th
A. BARBELL CYCLING: For Time: (8 Minute Time Cap) 10 Squat Cleans (60%) 8 Squat Cleans (65%) 6 Squat Cleans (70%) 4 Squat Cleans (75%)...
Tuesday, December 18th
A. GYMNASTICS: Every 2 Minutes for 2 Rounds: 40% Max Ring Muscle-Ups + 50 Double Unders (2:1 singles) 30% Max Ring Muscle-Ups + 50...
Monday, December 17th
A. STRENGTH: 4 Minute EMOM: 2 Overhead Squats (taken from the rack) 4 Minute EMOM: 1 Snatch Pull +1 Hang Squat Snatch 4 Minute EMOM: 1...
Saturday, December 15th
METCON: For Time: 30 Power Snatches 800m Run 60 Thrusters 800m Run 30 Power Snatches Rx - 75/55 If unable to run, complete:...
Friday, December 14th
A. STAMINA SQUATTING: Final week, and final iteration of our stamina squats. Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes...
Thursday, December 13th
A. METCON: 800m Run 5 Rounds: 5 Strict Pull-Ups + 7 Hand-Release Pushups + 9 Calorie Bike 800m Run 3 Rounds: 5 Strict Pull-Ups + 7...
Wednesday, December 12th
A. METCON: “Rugrats” On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs 15 Dumbbell Front Squats 15/12 Calorie Assault Bike *Dumbbells -...
Tuesday, December 11th
A. GYMNASTICS: Every 2:00 x 5 Rounds: 20/14 Calorie Row Time remaining inside each 1:30 window, Max HSPU At the 1:30 mark of each...
Monday, December 10th
A. STAMINA SQUATING: Alternating On the Minute x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Both lifts...
Saturday, December 8th
METCON: Every 4 Minutes for 5 Rounds: 400 Meter Run 1 Round of "CTB Cindy" Max Power Snatches (115/80) 2:00 rest between rounds....
