20200528 Metcon Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 25 Russian KB Swings 70/53 15 Toes 2 Bar 25 Wall Ball 20/14 We have had a lot of really big workouts this week so far, and we are taking the barbell out of the mix for today. This is about chipping through each […]

20200527 Metcon Metcon (Time) 2 Rounds for Time (22 Min Cap): 200m Run 10 Clean and Jerks 200m Run 8 Overhead Squats 200m Run 6 Power Snatch 200m Run 4 Thrusters 200m Run 2 Strict Press Rx: 135/95 Weight Options: 115/75 95/65 75/55 55/35 This is a longer workout and a lot of barbell! The […]

20200526 Weightlifting Push Jerk (5-5-5-5-5) The Push Jerk is one of the most powerful of the presses. Today we are going to spend time working up to a very heavy 5 rep, and then repeat that for 5 total sets. Ideally, this weight is at or above 80% of your 1RM, but we are not […]

20200520 Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

20200517 Metcon Metcon (3 Rounds for reps) 3 Rounds: 5 Min AMRAP 12 Hang Power Cleans 95/65 9 Front Squats 96/65 6 Bar Facing Burpees rest 2 Min between rounds We were heavy yesterday and while we are still getting the barbell going today is all about speed and endurance. The barbell is supposed to […]

20200522 Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24" In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq. The deadlifts should be a weight which are one set all through the workout. Weights are […]

20200521 Weightlifting Back Squat (5-5-5-5-5) Today we are loading up the bar. You will be working to at or around 80% or above of your 1RM for all sets. There should be 4 minutes of rest between sets to recover before your next set. Metcon Metcon For Quality 2 Sets 50 Bulgarian Split Squats 50 […]