Monday, September 16 2024
Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Toes to Bar
12 Burpees
12 Push-ups
Friday, September 14 2024
Strength: Every 2:30, for 15 minutes (6 sets):Back Squat
Sets 1-3 = 2-3 reps
Sets 4-6 = 3-4 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so. If you performed the session on September 5, aim for your first 3 sets to be at least 5% more load than was used in the first three sets of that session.
Metcon: “The Devil’s Advocate”
Three rounds for time of:
20/15 Calorie
25 Wall Balls 20/14
5 Muscle-ups
Wednesday, September 11 2024
Today’s workout is dedicated to the men and women who lost their lives on this tragic day 23 years ago.
Metcon: For Time
2001 meter Run
11 Box Jumps
11 Thrusters 95/65
11 Chest-to-Bar Pull-Ups
11 Power Cleans 175/115
11 Handstand Push-Ups
11 Kettlebell Swings 53/35
11 Toes-to-Bars
11 Deadlifts
11 Push Jerks
2001 meter Row
Friday, August 16 2024
Strength: Pick one
Snatch Complex Power Snatch + Hang Squat Snatch + OHS
Flex Friday
Metcon: For time:
400m Run
20 Chest-to-Bar Pull-Ups
20 Ground to Overhead 135/95
20 Front-Racked Alternating Lunges 135/95
400m Run
20 Front-Racked Alternating Lunges
20 Ground to Overhead
20 Chest-to-Bar Pull-Ups
400m Run