/

Thursday, December 12 2024

Strength: 3 Sets of:

8 Power Cleans

* Build in Weight to Technical Failure

* Rest 2 - 3 Minutes Between Sets

Metcon: “Breaking News"

For Time:

5 Rounds of:

30 Double Unders

10 Unbroken Power Cleans 115/85

Directly Into...

5 Rounds of:

30 Double Unders

10 Pull-ups

[Every Power Clean Break]:

3 Burpee penalty

Barbell: 115/85

Age 55+: 95/65

Time Cap: 18 Minutes

/

Friday, December 6 2024

Strength: 4 Sets

Bench Press x 3 reps @80%

Superset: your choice

Metcon: "The Shredder"

For Time:

40/32 Calories

40 Pull-ups

30/24 Calorie

30 Dumbbell Snatches 50/35

20/16 Calories

200 Meter Farmers Carry 53/35

10/8 Calories

30 Prison Burpees

55+ Dumbbells: 35/25

Time Cap: 18 Minutes

/

Friday, December 6 2024

Strength: 4 Sets

Bench Press x 3 reps @80%

Superset: your choice

Metcon: "The Shredder"

For Time:

40/32 Calories

40 Pull-ups

30/24 Calorie

30 Dumbbell Snatches 50/35

20/16 Calories

200 Meter Farmers Carry 53/35

10/8 Calories

30 Prison Burpees

55+ Dumbbells: 35/25

Time Cap: 18 Minutes