TUESDAY Strength Metcon 12 Min EMOM: Min 1:- Strict Pull Ups/Chest 2 Bar/Pull Up Negatives Min 2: 10-12 GHD Sit Ups Min 3: 12 Alternating Pistol Squats Metcon Metcon (Time) 15-12-9 Devils Press (50/35)(35/20) 200m Run after each round This should be treated as a sprint style workout, the larger sets of devils presses will […]

Crossfit Restoration – Focus 4 Rounds of: 40 SB lunges 20 SB thrusters 20 SB sit ups 15 pull ups 15 push up to pull through 20 SB cleans Finisher: 20 banded face pulls 10 barbell curls

Crossfit Restoration – Cassie 5 Rounds: Lunges down 10 burpees Lunges back 10 push ups 10 hanging leg raises 10e side MB toss

MONDAY Strength Push Press (2×2 at 1RM) That’s right, these are done at your 1RM!! Next week is a deload week then we jump in to retest 1rms the following week. 15 Min from bar to completion today. Workout Metcon (Time) For Time: 30 Cal Bike (28 on Rogue Bikes) 55 Double Dumbbell Push Press […]

SATURDAY Metcon Metcon (Time) In teams of 2: Min 0-17 90 Cal Row 75 Toes 2 Bar 60 Wall Ball (20/14)(14/10) Min 17-19 REST Min 19-25 Find 1RM Power Snatch Min 25-27 REST Min 27 til completion: 45 Power Cleans (135/95)(95/65) 30 Ring Muscle Ups Big chipper with a strength component built into the middle […]

Crossfit Restoration – Focus 3 Rounds of: 20 American swings 15 Push press 12 Cal ski 10 Burpee box jumps 200m Run Rest 1 minute 3 Rounds of: 15 American swings 12 Push press 10 Cal ski 8 Burpee box jumps 200m Run

FRIDAY Strength Bench Press (3 Sets of 10-12 Reps) Buddy up for benching on a Friday! Athletes can climb or stay at the same weight for all sets. (15 min cap on this) Workout Metcon (Time) 6 Rounds for Time: (18 MIN TIME CAP) 200m Run 15 SumoDeadlift High Pulls (95/65)(65/45) 15 Hand Release Push […]