Friday, October 31

Warm-Up 3 Slow Rounds 15 Empty Bar OHS 3 wall climbs or 60ft HS Walk Strength (this one is for Frank the Tank) Find 5RM Bench Press Met-Con AMRAP 6 Minutes 3 Power Cleans 245/160lbs 30 Double-unders B Work AMRAP 4 Minutes Max … [Read more]

Thursday, October 30

Warm-Up Slow 8 Minute AMRAP 15 Assault Bike Calories 4 CTB Pull-ups 12 Assault Bike Calories 8 CTB Pull-ups 10 Assault Bike Calories 12 CTB Pull-ups Olympic Lifting Pause Split Jerks 4x2 70% Strength Front Squat 4×2 … [Read more]

Wednesday, October 29

Warm-Up 3 Slow Rounds Run 200m 10 2" deficit Kipping HSPU or 5 strict HSPU Olympic Lifting 3 Position (high, low, floor) Snatch 5×3 @70% Strength Back Squat 1x20, 1x1, 1x20, 1x1 Rest 2 min exactly Met-Con 4 Rounds: 8 Shoulder to OH, … [Read more]

Tuesday, October 28

Warm-Up 3 Slow Rounds 10 Empty Bar Thrusters 3 Muscle-Ups or 3 Strict Pull-Ups ...shouldn’t feel like you’re in a met-con at all. Strength 1)Thruster + Push Jerk + Split Jerk 5x1-1-1 (build up to a heavy set) 2) Bulgarian Split Squats 3×10 … [Read more]

Monday, October 27

Strength Back Squat 6×4 @75% Find a 5RM Strict Press Met-Con 60 Alternating Pistols 50 Burpees to 6′′ Target 40 Toes to Bar Optional B Work 6 Rounds Run 300m Rest 90 Seconds Try to match or beat your score from week … [Read more]

Friday, October 24

Warm-Up 3 Rounds Not For Time Row 250m Max Effort Parallette L-Sit Olympic Lifting Find your 1RM Low Hang Pause Clean Strength Touch and Go Deadlift De-load 1×6 @50% 1×5 @60% 1×4 @70% 1×1 @80% Focus on standing up fast and lowering … [Read more]

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]