Thursday, October 23

Strength Floor Press 5x5 AHAP (reach for failure on 5th set) MetCon 21-15-9 Wall Balls #20/15 Row (cal) Burpees to 6” Target Optional B Work 5 rounds: 100 yard plate push Rest :60sec b/t rounds … [Read more]

Wednesday, October 22

Strength Back Squat 4×2 @92.5% Met-Con 5 Rounds 5 Muscle-up +1′s (Two dips per rep) *scale is 10 pull-ups + 15 dips 5 Power Cleans 225/145lbs *scale is #135/95 5 Box Jump overs 30/24″ *scale is 24/20” Accessory Romanian Deadlift “De-load” … [Read more]

Tuesday, October 21

Olympic Lifting Low Hang Pause Snatch find 1RM Strength Front Squat 5×3 @82.5% Met-Con 5 Rounds 6 Deadlift 60% of 1rm 12 Toes to Bar 24 Double Unders Accessory Accumulate 30 Strict pull-ups in sets of 1-3. Optional B Work Row max … [Read more]

Monday, October 20

Strength Back Squat 6×4 @72.5% Strict Press 5×5 at 90% of 5RM Met-Con Run 400m 25 Shoulder to Overhead with 50/30lb Dumbbells 25 Burpees to a 6′′ Target 25 Front Squats with 50/30lb Dumbbells Run 400m Optional Accessory Bulgarian Split … [Read more]

Friday, October 17

Warm-Up Alternating EMOM for 8 minutes: Run 200m 12 UB Toes to Bar Olympic Lifting Power Position Pause Clean and Split Jerk 7×1 @90% Drop each rep and do a technically sound clean deadlift back to the hang before dropping down to power … [Read more]

Thursday, October 16

Warm-Up 3 Slow Rounds 30 Empty Bar Thrusters 60 ft HS Walk Strength 5x5 Romanian Deadlift (Deficit – stand on bumper) 5x5 Push Jerks AHAP Met-Con AMRAP 6 Minutes 5 Touch and Go Power Snatch 145/100lbs 10 Box Jumps 24/20" Optional B … [Read more]

Wednesday, October 15

Strength Back Squat 4×2 @95% Met-Con 12-9-6 Squat Clean 165/110lbs Muscle-up Optional B Work outside of box 4 Rounds Swim 200m Rest 5 Minutes https://www.youtube.com/watch?v=wxzOrYbSf5k … [Read more]