Friday, September 19

Strength EMOM for 10 Minutes ODD: GHD SIT UPS X10 EVEN: 5 Chirpees MetCon 7 rounds Every 3:00 start round Run 200m 12 T2B Record fastest/slowest rounds on whiteboard … [Read more]

Thursday, September 18

Strength 1. Clean (FULL) - 10 Minutes to Est a Heavy Single 2. Clean (70%) 5X1 EMOM for 5 minutes MetCon “The Chief” 5 rounds of: AMRAP 3 Minutes 3 Power Cleans (135/95) 6 HR Pushups 9 Air Squats 1 minute rest between rounds ***** … [Read more]

Wednesday, September 17

Strength 1. Front Squat- Est Heavy Single in 8 Minutes 2. Front Squat (80% of today’s single) 2X2 MetCon 2 Rounds For Time 800m Run 50 Burpees to 6” Target … [Read more]

Tuesday, September 16

Strength Every :30 seconds Power Clean + Push Jerk (75%) 10X1 WOD 5 Rounds For Total Time: 25 KB Swings (55,35) 35 DUBZ Rest 1:00 between rounds https://www.youtube.com/watch?v=PWDN313DwsE … [Read more]

Monday, September 15

Strength Pause Back Squat (70%) 6X3 MetCon EMOM 7 Minutes 3-Squat Cleans (you choose the weight and you can increase but you cannot decrease) Not Optional B Work: 200m Plate Push For Time https://www.youtube.com/watch?v=606EMf6qBKs … [Read more]

Friday, September 12

Strength Push Jerk (75%) 10X1 (Every :30 seconds) MetCon For Time 10 GTOH (135/95) 10 Pull-ups 8 GTOH (155/115) 10 Pull-ups 6 GTOH (175/125) 10 Pull-ups 4 GTOH (195/135) 10 Pull-ups 2 GTOH (205/145) 10 Pull-ups … [Read more]

Thursday, September 11

Strength 3 rounds NOT FOR TIME: GHD SIT UPS X20 Heavy Wall Ball Shots #30/20 x10 MetCon 7 Rounds For Time 10 Burpee Box Jump Overs 24/20” 5 Hang Power Cleans (165,110) REST … [Read more]