/

Tuesday, July 2 2024

Strength: Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!

Metcon: Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)

/

Monday, July 1 2024

Strength : Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

Metcon: 3RFT
500 Meter Row
15 Toes to Bar
15  Handstand Push-Ups

/

Tuesday, June 25 2024

Strength:Every 2 minutes, for 12 minutes (6 sets):

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon: Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

15/10 Calories of Rowing

10 DB lunges

10 Toes to Bar

/

  • Thursday, May 30 2024

  • Metcon: Every 90 seconds, for 30 minutes (4 sets) for max reps of:

  • Station 1 – 60 seconds of Handstand Push-Ups or L-Seated Dumbbell Presses

  • Station 2 – 60 seconds of Banded Overhead Triceps Extensions

  • Station 3 – 60 seconds of Box Jump-Overs 20/24

  • Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

  • Station 5 – 60 seconds of Assault Bike (calories)