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Wednesday, May 17 2023

Strength: Every 2:30 minutes, for 20 minutes (8 sets):

Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

Metcon:

Three sets for max calories + reps of:

90 seconds of Rowing (for Calories)

30 seconds of Thrusters 95/65

Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

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Tuesday, May 16 2023

Metcon: Against a 4-minute running clock…

400 Meter Run

25 Goblet Squats 53/35

Max Reps of Pull Ups

Rest 2 minutes, and repeat for a total of six (6) sets. Post the number of pull-ups achieved in each set, then sum them for your overall score.

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Monday, May 15 2023

Metcon: “ Strict Diane”

For Time

21-15-9 reps

225/155 Deadlifts

Strict Handstand Push-Ups

Strength:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps

Station 2 – Band Pull-Aparts x 30 reps

Station 3 – L-Sit x 60 seconds (accumulated time)

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Friday, May 12 2023

Metcon: Posterior Chain Death Sets
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry 70/53
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Push-ups
Minute 5 – 40 Second Hollow Hold

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Thursday, May 11 2023

Metcon: “Conditioning”

Against a 3-minute clock…

Row 500 Meters

Max Reps of Toes to Bar

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Power Cleans 185/135

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

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Monday, May 8 2023

Strength Every 2:30, for 20 minutes (8 sets):Back Squat

Set 1 – 3 reps @ 70%

Set 2 – 3 rep @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 3 reps @ 85%

Sets 5-8 – 7 reps @ 70%

Metcon: Every 5 minutes, for 15 minutes (3 sets) for times:

20/15 Cal Bike

15 Bar-Over Burpees

12 Front Squats 135/95

9 Strict Pull-Ups

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Thursday, April 20 2023

Strength: 4 Sets
20-30 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Plank x 45 seconds
Rest 60 seconds

Metcon:

Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses
Max Reps of Wall Walks