Friday, November 3 2022

Strength: 4 Sets

2 Strict Press + 5 Push Press

Superset: Reverse Snow Angels x 10 reps

Metcon: AMRAP 15

10 Box Jump Overs 24/20

10 Pistols

10 Ring Dips (ADV: Muscle up on the rings then complete 10 Ring Dips)

Wednesday, November 2 2022

Strength: 4 Sets

Bench Press x 5 reps

Superset: Deadlift x 5 reps

Metcon: For Time

21-15-9

Toes to Bar

Sit-Ups

KB Swings 70/53

Monday, October 31 2022

Strength: Clean + Jerk

*Build to a 1RM

Metcon: AMRAP 15

10 Power Cleans 125/85

10 Thrusters

10 Strict Pull-Ups

20 Front Rack Lunges (step backwards)

Friday, October 28 2022

Strength: 6 Sets

1 Power Snatch  + 2 Hang Power Snatches

Metcon: AMRAP 16

10/7 Cal Bike or 12/10 Cal Row

8 Power Cleans 155/105

6 Push Jerks

4 Muscle-Ups

Thursday, October 27 2022

Strength: 4 Sets

Deadlift x 3-5 reps

Into…

Deficit HSPU x 5-7 reps

Metcon: For Time

21 Wall Balls 20/14

21 Box Jump Over 24/20

200m Run

15 Wall Balls 20/14

15 Box Jumps Overs

400m Run

9 Wall Balls

9 Box Jump Overs

Wednesday, October 26 2022

Metcon: 5 Rounds

10 Plyo Push-ups

15 Pull-ups

20 American KB Swings

40 Double-unders

Tuesday, October 25 2022

New Cycle

Strength: Back Squat

6 Sets of 6 reps @ 65%

Superset: Single Leg Deadlift x 6-8 reps per side

Metcon: 2 RFT

25/18 Cal Bike or 302/25 Cal Row

400m Run

25 OHS 95/65

Monday, October 17 2022

Strength: 4 Sets

Jerk x 3 reps @ 80%+10-15lbs

Metcon: EMOM 21

1. 15/12 Cal Bike

2. 20 Jumping Lunges

3. 200/150m Row/Ski

Friday, October 14 2022

Strength: 4 Sets

Bench Press x 5 reps (3 seconds down, 2 second pause at the bottom)

Superset: Strict Chin-ups x 5-10 reps

Metcon: AMRAP 15

1,000 Row/Ski

50 American KB Swings 53/35

30 Wall Balls 20/14

15 HSPU

Tuesday, October 11 2022

Strength: 4 Sets

Back Squat x 2-3 reps @80% + 30-40lbs

Metcon: For Time

21-15-9

Calories

Thrusters 95/65

Monday, October 10 2022

Strength: 4 Sets

Strict Press x 5 reps

Metcon: For Time

10-20-30-40-50

Russian KB Swings

Double-unders

Sit-ups

Friday, October 7 2022

Strength: 3 Sets

Floor Wipers x 20 reps

into…

HSPU x 5-7 Strict or Deficit

Metcon: 2 Rounds For Time

400m Run

30 Alt. DB Snatches 50/35

400m

20 Single Arm Devil Press

400m Run

10 HSPU

Wednesday, October 5 2020

Strength: 5 Sets

Bench Press x 5 reps

superset: Weighted Sit-ups x 12-15

Metcon: 4RFT

20/15 Push-ups

15 Box Jumps 24/20

400m Row

Tuesday, October 4 2022

Strength: Back Squat

4 Sets of 3 @ 80% + 10-20lbs

Superset: Russian KB Swings x 12-15 (HEAVY)

Metcon: AMRAP 12

10/7 Cal Bike or 12/10 Row

12 Goblet Lunges 70/53

3 Muscle-ups (scale: 10 C2B Pull-ups)

Monday, October 3 2022

Strength: Squat Clean

4 Sets 2 reps @ 80% + 5-10lbs

Metcon: 3RFT

50 Double-unders

15 Hang Squat Cleans 95/65

Friday, September 30 2022

Strength: Front Squat

4 Sets of 3 @ 80%

Metcon: In 15 minute….

Buy In: 50/35 Cal Bike

in remaining time….  AMRAP

15 Wall Balls 20/14

15 KB Swings 53/35

5 Muscle-ups (Scale: 12 Ring Dips)

Thursday, September 29 2022

Strength: 5 Sets

Bench Press x 5 reps

Superset: 12-15 Alt. Bicep Curls per side

Metcon: AMRAP 12

6 Toes to Bar

6 Burpees

6 Alt. DB Snatches 50/35

Wednesday, September 28 2022

Strength: Back Squat

4 Sets of 3 @ 80%

Superset: Single Leg Deadlift x 6-8 per side

Metcon: AMRAP 18

200m Run

10 Back Squats 135/95 (from floor)

20 Cal Row/Ski

Thursday, September 22 2022

Strength: EMOM 20

1. 10/7 Cal Bike

2. Clean + Jerk x 1 rep

Metcon: AMRAP 15

10 Burpees

15 Toes to Bar

20 Russian KB Swings 70/53

Friday, July 15 2022

Strength: 5 Sets

1Power Snatch + 1 Hang Squat Snatch

Metcon: For Time

21-15-9

Power Snatch 95/65

42-30-18

Double-unders

400m Run