20190819 Weightlifting Back Rack Lunge (8-8-8) Taken out of the rack: 8 reps on EACH leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today. SUPERSET with 8 Lateral Lunges below. Then Rest 1-2min. and repeat for three total "working" sets. Weightlifting Lateral Lunge (8-8-8) […]

20190817 Metcon Metcon (Time) Burgy’s last workout #sadface Get as far as possible in 35min… Teams of 2 ….or 3 if you wanted to for a scaling option 50 Power Snatches 135/95 immediately into; 250 Wall Balls 20/14 immediately into; 42-30-18 Deadlifts 225/155 Pull Ups immediately into; 42-30-18 OHS 135/95 Toes-To-Bar Isabel, Karen, modified Diane […]

20190816 Weightlifting Strict Press (5-5-5-5) Strict Press (Recovery (Week 4 of 4)) 5 x 40% 5 x 50% 5 x 50% 5 x 60% * Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂 *ALSO, in between each set you will do […]

20190815 Metcon (Weight) Metcon (Weight) Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is […]

20190814 Metcon Metcon (10 Rounds for reps) Bike, Row, Toe to Bar Oh My….. Every 3min. x 10 Rounds: 10/7 Cal Bike 10/7 Cal Row 10 Toes-To-Bar 3 Deadlifts (see below) *Rounds 1,2,3,4 is 40% Rounds 5,6,7,8 is 50% Rounds 9 and 10 is 60% Try to do toes to Rings or Knees to Elbows […]

20190813 Metcon Metcon (Weight) Every 4min. x 5 Rounds: 5 Power Clean and Jerks immediately into; 400m Run Round 1: @50% Round 1: @60% Round 1: @65% Round 1: @70% Round 1: @75% I want this to feel like your strength work today, so make sure that weight is challenging and then run HARD to […]

20190812 Weightlifting Overhead Squat (1-1-1-1) Recovery Week For Squats _ Every 4min. x 4 Rounds: 5 OH Squats (% based below) 10 DB Bent Over Rows 50 Double Unders Round 1) 40% Round 2) 50% Round 3) 50% Round 4) 60% *Do the DB Rows as heavy as possible. 10 Each Arm. *QUALITY over speed […]