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9.24.21 Metcon (Time) 5 Rounds For Time 8 Chest To Bar Pull-ups 6 Deadlifts L1 = 275/185# L2 = 205/145 L3 = 155/105

9.23.21 Metcon (Time) 21-15-9 Cal Bike HSPU or Dips -rest 5:00- 21-15-9 Cal Bike Front Squat (95/65) -rest 5:00- 21-15-9 Cal Bike Push Press (95/65) Women’s Bike Cals = 18-12-6

9.22.21 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 50 Situps 50 Russian KBS (70/53) L1 = 70/53 L2 = 53/35 L3 = 44/26 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10/8 cal ski 10 Burpee Box Jump Over (24/20)

20210921 5k Row (Time) Max Effort 5k Row TARGET SCORE Target Time: Men = sub 20:00, women = sub 22:00 Time Cap: 30 minutes

MAX OUT MONDAY Workout Of The Day Back Squat (FIND 1RM) Push Press (FIND 1RM)

210918 Metcon (AMRAP – Rounds and Reps) AMRAP 16 21/15 Cal Echo Bike 15 Deficit Push-Ups (45# plates for men, 25# plates for women) 9 Toes-To-Bar Target Score: 8 rounds

091721 Workout Of The Day Metcon (AMRAP – Reps) AMRAP x 4 ROUNDS 10 Clusters MAX reps Squat Snatch Round 1: 2 min AMRAP Round 2: 2 min AMRAP Round 3: 2 min AMRAP Round 4: 3 min AMRAP **1 min Rest b/t rounds** *Scored by total squat snatch across all rounds L1 = 105/75# …

September 17, 2021 Read More »

091621 Workout Of The Day Metcon (Distance) On the Rower: 1 Round 3:00 @ Threshold Pace 1:00 Sprint 1:00 Rest 2 Rounds 2:00 @ Threshold Pace :30 Sprint :30 Rest 4 Rounds 1:00 Sprint 1:00 Rest

091521 Workout Of The Day Metcon (AMRAP – Reps) 4 Rounds In 3:30 Run 200m 20 DB Power Snatch with remaining time max rep Double Unders rest 1:30 b/t sets L1 = 50/35# L2 = 35/20# L3 = 20/15# Sub lateral jumps over the DB for double unders. Singles just don’t get the same heart …

September 15, 2021 Read More »

091421 Workout Of The Day Front Squat (6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95%) Push Press (6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95%)