20200221 Metcon Metcon (Time) 5 Rounds for Time (25min cap) 10 Hand Release Push Ups 200m Row 6 Strict Pull Ups 200m Row Rx is with a 20/14lb vest

20200220 Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 12 Thrusters 95/65 9 Toes 2 Bar 6 Front Rack Step up 95/65 3 Bar Muscle Ups Rest 1 Min When thinking of your set up, look to get between 7-9+ Rounds on this workout. For the Bar Muscle Up, think progressing to get […]

20200219 Weightlifting Hang Squat Clean (3) Every 90 Seconds for 10 Rounds (15 Min) perform 3 Hang Squat Cleans First is a High Hang Squat Clean Second is a Hang just above the knee Third is Hang just below the knee and finishes with a SPLIT jerk. Climb as you can across the sets. Focus […]

20200218 Weightlifting Push Jerk (5×5) Work to a heavy 5 for the day and then complete a 5×5 at 85% of that weight. (20 min cap for all) Metcon Metcon (Time) 3 Rounds For Time: 10 Devils Press 50/35 15 Pull Ups 10 Dumbell Push Press 50/35 This workout will get saucy right away, grip, […]

20200217 Weightlifting Back Squat (Work to a 5RM, then drop 5%, then 10%) We have a total of 3 sets of back squats coming this week. Try to get a little heavier this week if able. Note the smaller drops in weight for subsequent sets. Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP […]

20200215 Weightlifting Split Jerk (Build to a heavy 1 Rep within 17 minutes) DETAILS – IMPORTANT The focus is on the dip/drive and the catch. There is a 3 SECOND PAUSE in the dip, keep the elbows high as you drive and then punch under the bar. There is an additional 3 SECOND PAUSE before […]

20200214 HAPPY VALENTINES DAY! Metcon Metcon (Time) For time, with a partner break up the work as you see fit. 80 Snatches 75/55 40 Cal Assault Bike 80 Ring Rows (keep them strict) 40 Cal Row 80 Dumbell Push Press 35/20 (can also use KB) 40 GHD Sit Ups Snatches can be power or squat. […]