Month: January 2022

January 31, 2022

01.31.22 Metcon (Time) 50-35-20 Wallball Shots (20/14#) Alt. Hang DB Snatch (50/35#) L1 = As written L2 = 35/20# L3 = 20/15# Goal is sub 15:00. Great is 10:00 Scale if you can’t do the DB snatches 80% unbroken.

January 29, 2022

1.29.22 Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb. On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written …

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January 26, 2022

1.26.22 Strict Press (5×5 @ 75%) Metcon (AMRAP – Rounds and Reps) AMRAP x 8 20 Box Jumps @ 24/20" 7 Push Jerks @ 135/95# L1 = as written L2 = 95/65# Barbell, 20/14" Box L3 = 65/45# Barbell, tuck jumps Goal: 4-6 rounds

January 25, 2022

1.25.22 Metcon (AMRAP – Rounds and Reps) AMRAP x 15 30 Wall Ball Shots @ 20/14# to 10/9′ Target 30/20 Calorie Row 30 Push-Ups L1 = As written L2 = 16/10# Ball L3 = 20 Wall Ball, 25/18 Cal Row, 20 Push-Ups Use a box to scale push-ups. Knees are pretty worthless. Goal: 5 rounds

January 22, 2022

01.22.22 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004 L1 = as written L2 = 155/105# L3 = 85/65#, box dips and 16/10# …

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January 21, 2022

01.21.22 Metcon (Time) In 2:00: 12/10 Cal Ski with remaining time Max Burpee Box Jumps -Rest 1:00- Continue this sequence until you get to 100 Burpee Box Jumps. Time Cap = 20:00