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51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max 1 Hang Power Clean 2 Front Squats 1 Split Jerk or Push Jerk Conditioning Metcon OTM x 12 1: 20 Box Jumps 2: 15 Burpees 3: 5 Clean & Jerks L1 = 24/20", 15 Brpees, 185/125# L2= …

May 10, 2021 Read More »

5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#, 24/20" Box L2 =185/125#, 24/20" Box L3 = 135/95#, step-ups

5.7.21 Annie Are You Ok (Time) 21-15-9 Row Thruster Med Ball Cleans SDHP Wallball Burpee L1 = 75/55#, 20/14# Med ball L2 = 65/45#, 16/12# Ball L3 =45/35# bar, 14/10# Ball

5.6.21 Metcon (AMRAP – Reps) 5 x In 3:00 Ski 500/400m 15 American KB Swings w/ remaining time max Double Unders Rest 3:00 b/t rounds Score is total double unders L1 = 70/53# L2 = 53/35# L3 = 44/26# L4 = 35/18#

5.5.21 Clean and Jerk (EMOM x 10 ) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# L1 = 135/95# L2 = 115/75# L3 = 95/65# :4 = 75/55# Notes: 4:00 cap on Grace

5.4.21 Metcon (AMRAP – Reps) Every 2:00 for 10:00 Max Unbroken Push-Ups with 45/25# plate on back Metcon (AMRAP – Rounds and Reps) AMRAP x 18 12 Burpee + Strict Pull-Ups 18 Front Rack Lunges 200m Run L1 = 95/65# L2 = 75/55# L3 = 45/35#

Back Squat + PP Max Out Workout Of The Day Back Squat (1 Rep Max) Push Press (1 Rep Max)

5121 Workout Of The Day Metcon (Time) 3 Rounds For Time 400m Run 25 DB Walking Lunge 10 Deadlifts L1 = 50/35#, 245/165# L2 = 45/25#, 205/145# L3 = 20/15@, 185/135#

43021 Workout Of The Day Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 L1 = 115/75, 53/35# KB. 24/20" L2 = 95/65#, 44/26# KB. 20/14" …

April 30, 2021 Read More »

42921 Workout Of The Day Metcon (AMRAP – Reps) 4 x In 3:00 30 Wallball Shots 20/15 Cal Row w/ remaining time max Burpee Score is total Burpees. Rest 3:00 b/t each round. L1 = 20/14# L2 = 16/12# L3 = 20 wallball, 15/10 cal row