Monday, September 26, 2017

Strength Srict Press 5 x 3 @ 80% 1RM MetCon 12.5 7 minute AMRAP 3 Thrusters (100/65) (80/45) (55/35) 3 C2B Pull-ups (as rx) (chin over bar/bands ok) (Jumping Pull Ups) 6 Thrusters 6 C2BPull-ups 9 Thrusters 9 C2B Pull-ups 12 Thrusters 12 C2B Pull-ups 15 Thrusters 15...

Friday, September 23, 2016

Strength 1RM Overhead Squat MetCon “Helen” 3 Rounds For Time 400 Meter Run 21 KB Swings (24/18) (20/14) (16/10) 12 Pull Ups Homework Overhead Mobility 5-10...

Tuesday, September 20, 2016

Strength 10 Minute AEMOM (E) 9 Thrusters (95/65) (O) 9 Pull Ups MetCon 11 Minute AMRAP of: 7 DB Clusters (40/25) 30/20) (15/12) 8 Burpees 9 Toes-to-Bar (compare to June 13th) Homework Ankle Mobility 5 Minutes on each...

Friday, September 16, 2016

Strength 5 x 3 Overhead Squat @70% 1RM Snatch MetCon 4 Rounds 3:00 On/ 1:00 Off 3 Rope Climb Ascents Max Calories on Rower Score worst round of calories rowed Homework 3 Rounds Max Unbroken Hollow...

Thursday, September 15, 2016

Strength 14 Minute AEMOM: Even: Deadlift 3x @80% 1RM Odd: HSPU (8-10) (4-7) (1-3) MetCon 10 Minute AMRRAP 16 American Swings (24/18) (20/14) (16/10) 50 Doulble Unders (DU) (EODU) (2x Singles) 16 Switch Jump Lunges Homework Plate Pinch Farmers Carry (HEAVY AF) 10 x 50...

Wednesday, September 14, 2016

Strength 1RM Snatch MetCon 5 R4T 15 Box Jump Overs (30/24) (24/20) (16/12) 15 DB Snatch (50/35) (40/25) (20/12) Homework Upper Body Mobility 5-10 Minutes Fall Assault Throwdown It’s RIGHT around the corner, so if you haven’t signed up yet follow the below...

Tuesday, September 13, 2016

Strength Back Squat 7 x 2 @ 90% 1RM MetCon FOR TIME 21-15-9 Bar Facing Burpees Overhead Squats (95/65) (75/55) (55/35) Toes-to-Bar Homework Weighted Pull Ups 5 x 3-5 Fall Nutrition Challenge Here it is! Another year of kicking your nutrition in gear before the...