20200120 Weightlifting Overhead Squat (5×5) Warm up and then get into hitting some OHS, you can climb on this as you work through them but ideally we are starting off around 60%ish so we have working sets. Expect 5-7 min for warming up, then 10 min to complete all 5 sets. If you want, you […]

2020-01-18 Metcon Metcon (Weight) Saturday Snowmaggedon!! In Teams of 2: Minutes 0-9 20 Devils Press 50-35 30 Wall Balls 20/14 Min 9-18 Establish a 3 Rep Max Hang Power Snatch Min 18-35 4 Rounds 20 Cal Row 15 Toes 2 Bar 10 Push Jerk 185/115 At go, each team will start in the Devils Press, […]

20200117 Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* This workout is 100% bodyweight but that doesn’t mean it’s not going to be challenging. Your goal should be to keep each round close to the last time. Be exact with the rest time. […]

20200116 Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 15 Thrusters 75/55 10 Ring Muscle Ups 15 Russian KB Swings 70/53 10 Burpees Rx Plus is 95/65 AND bar facing burpees.

20200115 Weightlifting Strict Press (8-8-8-8) Take these a little heavier than last week. You might be surprised with the challenge given the dips from yesterday. This was intentional, but push through, it’s going to pay off in the end. Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Clean 185/125 Handstand Push Up Time Cap: 16 Min A repeat […]

20200114 Weightlifting Box squat (6×4) to plates This is just like last week. One less set, one more rep. Try to get heavier than last week even with the added rep. Max of 15 min here. Weightlifting Bulgarian Split squats (2×15) With the back foot elevated, complete 15 bodyweight split squats per leg for two […]

20200113 Weightlifting Squat Snatch (3-3-3-3-3-3) Every 90 Seconds for 6 Rounds perform 3 Squat Snatches, building across sets. I would look to open up around 60% and then climb as you go, if you start having misses back the weight down. Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 30 Double Unders 10 […]