Month: October 2021

November 1, 2021

20211101 DSC 20211101 2 Minute Double Under Test (AMRAP – Reps) 2 Minute Double Under Test Push Jerk – 4RM (1 x 4) Build to a 4 Rep Max Push Jerk Metcon (Time) 2 RFT 30/24 Calorie Row 30 Thrusters 120 Double Unders L1: 75/55 L2: 60/45 L3: 55/40 STIMULUS and GOALS How to Pace: …

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October 29, 2021

20211029 Metcon (Time) For time: 800m Run 50 Hang Power Cleans (L1 115/75, L2 95/55, L3 75/45) 600m Run 30 Hang Power Cleans (L1 155/105, L2 125/85, L3 105/75) 400m Run 10 Hang Power Cleans (L1 185/12, L2 145/95, L3 125/85) Target Time: 12-14 minutes Time Cap: 17 minutes

October 28, 2021

20211028 Warm-up On the rower: 90 Sec Easy 90 Sec Easy/Mod 90 Sec Mod 90 Sec Mod/Fast 90 Sec Easy 90 Sec Fast 90 Sec Easy 2x (30 Sec Sprint, 90 Sec Easy) 90 Sec Easy Metcon (Calories) Rower: 8 Min at Max Effort 10 Min Easy 8 Min at Max Effort

October 27, 2021

20211027 Back Squat (Establish a 5-RM for today) Metcon (Time) 3 RFT 20/16 Calorie Echo Bike 20 Double Dumbbell Front Rack Lunge L1: 50/35 L2: 40/25 L3: 35/20 Target Time: 9-11 minutes Time Cap: 13 minutes

October 26, 2021

20211026 Overhead Squat (4 X 5 @ 75%) Metcon (Time) 21/7 – 15/5 – 9/3 Deadlift Box Around-The-World L1: 225/145 L2: 185/125 L3: 155/105 TARGET SCORE Target Time each set: sub 7 minutes Time Cap each set: 10 minutes

October 25, 2021

102521 Strength Push Jerk (Build to a 5RM) Metcon Metcon (Time) For time: 20 Burpee Box Jump Overs (24"/20") 25/20 Calorie Row 30 Snatch (95/65) 25/20 Calorie Row 20 Burpee Box Jump Overs (24"/20") 10′ Cap L1 = As written L2 = 75/55# Barbell L3 = 45/35#, 20/15 Cal Row, 15 Burpee Box Jumps

October 23, 2021

10.23.21 Metcon (AMRAP – Reps) 8 minute AMRAP 4-8-12-16-20… Bike Calories Burpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP 4-8-12-16-20… Calorie Row Single Leg V-Ups -rest 2 minutes- AMRAP 4 minutes 4-8-12-16-20… Calorie Ski Power Cleans L1 = 185/125# L2 = 155/105# L3 = 95/65#

October 22, 2021

10.22.21 Hang Power Clean (5×3 @ 80%) Metcon (Time) For Time 15 Back Rack Walking Lunge (115/80) 20 Back Squats (115/80) 3 Box around the world (or 50Ft HS Walk) – rest 1:00- 15 Overhead Walking Lunge (115/80) 20 Overhead Squats (115/80) 3 Box Around the world ( or 50ft HS Walk)

October 21, 2021

102121 Metcon Metcon (Time) "Miracle Mile" (since we didn’t do this last week) 400m Plate Run (45/25#) 400m Double DB Farmers Carry 400m Single DB Overhead Carry (alternate hands as needed) 400m Single DB Front Rack Carry (have to hold the DB with 2 hands in front of your body DB waiter curl style, like …

October 21, 2021 Read More »