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10272020

10272020 Strength Close Grip bench Press (x5-6 @ 40X1) rest 2 min x4 sets Pull-ups (x5-7 @ 21X1) perform weighted or strict today is possible *scale to banded or bar negatives today rest 1 min [...]

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10262020

10262020 Front Squat (x5-6 @ 41X1) rest 2:30 x4 sets Stiff Legged Deadlifts (x8-10 @ 21X1) rest 2 mins x3 sets Metcon (Time) Performance For Time: 500m Row 21 Thrusters 95/65 400m Row 15 [...]

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10242020

10242020 Strength Power Clean (x3 @ 75%) x5 sets Push Jerk (x3 @65% (of split jerk) ) x5 sets Overhead Squat (x3 @ 75% (of OHS)) x5 sets

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10242020

10242020 Metcon (Time) In teams of two complete: For Time 50 Cal Row 50 Wall Balls 20/14 25 Pull-ups 40 Cal Row 40 Wall Balls 20/14 25 Pull-Ups 30 Cal Row 30 Wall Balls 20/14 25 Pull-ups 20 Cal [...]

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10232020

10232020 Strength Back Squat (x5-6 @ 41X1) rest 2:30 b/t sets x4 sets DB Bulgarian Split Squat (x8-10 each leg @ 3010) rest 2 min b/t sets x3 sets Metcon (2 Rounds for reps) Performance AMRAP [...]

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Stay Active Day!

Stay Active Day! Gymnastics Skill Work of your choice for 10-15min Metcon (Time) Active Recovery @ Z1 Pace 25min AMRAP 20/15 Cal Row 12 Ab-mat Sit-ups 60m Farmer Walk (tough) 10 DB Leg Raises [...]

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10212020

10212020 Strength Push Press (3,3,3,3,3) *build small as you go rest 2 mins b/t sets Seasaw DB Bench Press (x12-16 alt reps @ 30X1) rest 1 min Banded Pull-aparts (x12-15 reps) rest 1 min x3 sets [...]

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10202020

10202020 Strength Deadlift (x5-6 @ 2121) rest 2 mins b/t sets x4 sets Back Rack Lunge (x10-12 tough alt reps) rest 2 mins b/t sets x3 sets Metcon (AMRAP – Rounds and Reps) Performance 10min [...]

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10192020

10192020 Strength Seated Strict Press (BTN) (x5-6 @ 3112) Rest 2 mins x4 sets Half Knee Dumbell Shoulder Press (x8-10 @ 20X1) Keep the hips square as you press. Rest 1 min db single arm rows [...]

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10172020

10172020 Strength 3 Jerk Balance + 1 Pausing Split jerk (1 sec in catch) (Set 1: 35% of 1RM Clean &Jerk) Set 2-3: 35-45% of 1Rm Clean & Jerk *rest as needed b/t sets 3- Pause Clean [...]

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