Friday, Ocotber 8 2021

Core: 3 Sets

15 Weighted Hanging Knee Raises

15 Weighted Sit-ups

45 second plank

Metcon: 5 Rounds

AMRAP 90 seconds

10 Front Rack Lunges 135/95

10 Push-ups

Max Cals in remaining time….

Rest 90 seonds

Thursday, Ocotber 7 2021

Option 1 Strength: 4 Sets

2 Power Snatches + 1 Hang Squat + 1 Overhead Squat

Option 2 Strength: 4 Sets

2 Power Snatches + 1 Hang Power Snatch

Metcon: AMRAP 15

5 Power Snatches 135/95 (Rx: increase each round)

10 Bar Over Burpees

15 Cal Row/ Ski

Wednesday, Ocotber 6 2021

Strength: 3 Sets

Single Leg Deadlift x 6 reps per side

into..

Single Leg Split Squat x 6 per side

Metcon: AMRAP 20

400m Run

21 KB Swings 53/35

15 Wall Balls 20/14

9 Toes to Bar

Tuesday, October 5 2021

Strength: 18 minute running clock….

3 Front Squats + 3 Push Jerks

-shoot for 5-6 working sets

- rest 90 seconds between sets

-split jerks are also okay

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 15 Bench Press 135/75

3) 45 Double-unders

4) Rest

Monday, October 4 2021

Metcon: 4RFT

500m Row

30 Sit-ups

25 Hang Power Cleans 95/65

25 Pull-ups

Saturday, October 2 2021

SWEAT: For Time 

800m Run 

20 Ground to Overhead 135/95

800m Run 

30 Burpees

800m Run 

30 Burpees

20 Ground to Overhead 135/95 

Friday, October 1 2021

Metcon: For Time

6 Rounds

6 SDHP 95/65

6 Wall Balls 20/14

6 Box Jumps 24/20

into….

5 Rounds

5 SDHP 95/65

5 Wall Balls 20/14

5 Box Jumps

into….

4 Rounds

4 SDHP 95/65

4 Wall Balls 20/14

4 Box Jumps

Thursday, September 30 2021

Core: 4 Sets

20 Oblique Side Crunches

20 Weighted Toe Touches

20 Reverse Sit-ups

Metcon: AMRAP 12

7 Cal Bike

7 Toes to Bar

7 Russian KB Swings 70/53

Wednesday, September 29 2021

Metcon: For Time 

400m Run 

10 Power Cleans 135/95

400m Run 

8 Power Cleans 155/105

400m Run 

6 Power Cleans 185/125

400m Run 

4 Power Cleans 205/135

400m Run 

2 Power Cleans 225/145 

400m Run 

Tuesday, September 28 2021 

Strength: 4 Sets 

Back Squat x 5 reps 

Metcon: For Time

50-40-30-20-10

Front squats 75/55

Push-ups

Double-Unders x 2

Monday, September 27 2021

Metcon: 5 Rounds For Time

15 Cals

10 Push Jerks 155/105

400m Run

15 Pull-ups

Friday, September 24 2021

Strength: “Flex Friday” 

4 Sets 

 Bench Press x 5 reps 

Superset: 20 Alt. Bicep Curls 

Metcon: AMRAP 15 

4 HSPU 

8 American KB Swings 53/35

12 Pistols 

Thursday, September 23 2021

Strength: 4 Sets

Deadlift x 5 reps

Superset: Strict Pull-ups x 7-10 reps

Metcon: 4 Sets

AMRAP 3

300m Row/Ski

Max Box Jumps 24/20

Rest 1 minute,

Wednesday, September 22 2021

Strength: 5 Sets

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Metcon: AMRAP 15

15/12 Cal Bike

6 Hang Power Cleans 135/95

12 Toes to Bar

24 Double-unders

Tuesday, September 21 2021

Strength: 3 Sets

Push Press x 5 reps

Into..

Lateral Raises x 12-15 reps per side

Metcon: 4RFT

25 Plate to Overhead 45/25

20 OH Plate Lunges 45/25

15 HR Push-ups

400m Run

Rest 1 minute

Saturday, September 18 2021

SWEAT: 5RFT 

400m Run

12 Burpees

9 Hang Power Cleans 135/95

6 Push Jerks

3 Thrusters 

Rest 1 minute

Friday, September 17 2021

Metcon: AMRAP 30

5 Deadlifts (climbing)

10 HSPU

15 Cals

45 Double-unders

Rest 90 seconds

Thursday, September 16 2021

Strength: Every 2 minutes for 12 minutes…

2 Power Snatches

*climbing

Metcon: 3RFT

500m Row

10 Hang Power Snatches 95/65

30 Air Squats

5/3 Muscle-ups

Wednesday, September 15 2021

Strength: 4 Sets

Single Leg Romanian Deadlift x 8 per Leg

Superset with…

Walking DB Lunge x 16 reps

Metcon: 4RFT

12/9 Cal Bike or 15/12 Cal Row/Ski

12 Toes to Bar

12 Box Jump-Overs 24/20

Tuesday, September 14 2021

Strength: EMOM 14

1) 5 Push Press (climbing)

2) 10 DB Rows per side

Metcon: AMRAP 18

5 Clean + Jerks 135/95

10 Bar Over Burpees

400m Run