20200729 Weightlifting Push Jerk (5-5-5-5-5) If new, please use the time to build to a heavy . Experienced Athletes, please warm up to 65-70% and try to hit all sets in that range or a little higher, not a max out but we are looking to build strength here. Metcon Metcon (Time) 4 RFT 10 […]

20200728 Metcon Metcon (Time) 3 Rounds 15 KB Swings 53/35 Run 800m 15 Pull ups Rest 2 Min between rounds Rx Plus is 70/53 AND Chest 2 Bar Pull Ups. Do not go up if this will compromise your intensity, Rx plus should be unbroken swings and Chest 2 bar pull ups. A play on […]

20200727 Weightlifting Squat Clean (3-3-3-2-2-2-1-1-1) Like last Monday (sorry just fell this way). Every 90 Seconds perform the indicated number of squat cleans. You should be warmed up to start around 65% and climb from there. The goal is to be pushing near max at the end of the singles while still executing amazing lift […]

20200725 Metcon Metcon (Time) On a Running Clock with a cap of 24 Min Min 0-8 3 Rounds 15 Toes 2 Bar 10 Power Cleans Min 8-16 5 Rounds 5 Deadlift 275/185 40 Double Unders Min 16 to Finish 75 Air Squats 25 HSPU 25 Lateral Burpees This is a big workout with a lot […]

20200724 Metcon Metcon (Time) 5 Rounds for Time: 10 Burpees 15 Russian KB Swings 70/53 10 Box Jump Overs 30/24 15 Hand Release Push Ups Rest 2 Min between rounds The Kettlebell Tater is essentially a small swing, a flipping of the KB over and performing a KB Squat.

20200723 Weightlifting Overhead Squat (5 Sets, 3 Reps per set) Rest approx 2 Min between sets Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# In this workout the overhead squat should be something you can do almost all in one set each round. While 5 rounds, this […]

20200722 Weightlifting Tempo Deadlift (4×5) 30×0 Tempo EMOM Metcon 12 Min EMOM Min 1: Row 12/10 Cal Min 2: 10 Bent Over Rows 135/95 Min 3: 10 Single Arm Devils Press 50/35 Min 4: 40 Sec. Russian Twists