5/19/22 Metcon Metcon (Time) For Time: 100 Calorie Row Rest 5 minutes Metcon (AMRAP – Reps) AMRAP [Time It Took To Complete 100 Calories]: Max Calorie Bike Score is total Calories on the bike
5/18/22 Weightlifting Front Squat (5×1 pick a weight btwn. 75-80% Across) In between sets choose one of the following Kipping: 7 C2B or 11 Pull-ups or 9 banded C2B Metcon Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 100 DU Max Rounds With Time Remaining: 12 T2B 12 DB Front Squats 50 / 35 lb’s …
5/17/22 Metcon Metcon (Time) For Time 3 Rounds 15 Deficit kipping HSPU 250m Row 15 Ring Dips 250m Row 15 Push-ups 250m Row Scale HSPU with DB S2OH or with no deficit Scale dips on Box or GHD
5/16/22 Weightlifting Metcon (5 Rounds for reps) 5 Sets For Load: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk – Reps are to be completed "touch and go." – Score: Enter all 5 sets. Overall score is sum total. You can scale with DB’s Metcon Metcon (Time) For Time Cash In:: 800m Run 3 …
5/14/22 Metcon Metcon (Time) Partner WOD For Time: 3 Rounds 1,500m Row 300 DU 800m Run Split row and reps. Run together
5/13/22 Weightlifting Choose Snatch or clean Metcon (Time) ADV RX Squat Snatch Ladder For Time [15 Minute Cap]: 10 Reps @ 95/ 65lbs 8 Reps @ 75lbs 6 Reps @ 115/85lbs 4 Reps @ 135/95lbs 2 Reps @ 155/105lbs RX Squat CLEAN Ladder For Time [13 Minute Cap]: 10 Reps @ 115/85lbs 8 Reps @ …
5/12/22 Metcon Metcon (Time) Every 5 Minutes Until 300/250 Calories: 400 Meter Run Max Calorie Row
5/11/22 Weightlifting Back Squat (Weight) Build to Heavy Single Then… 1 Set of Max Reps @ 80% Heavy Single Metcon Metcon (AMRAP – Reps) AMRAP 3: 25 Bar-Facing Burpees Max Front Squats 185 / 135 lb Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats 155 / 105 lb Rest 3 Minutes AMRAP …
5/10/22 Weightlifting Push Jerk (Weight) Build to Heavy Single Then… 1 Set of Max Reps @ 80% of Heavy Single OFF the Rack Metcon Metcon (Time) 5 Rounds 6 Clean & Jerks 135/95 20/14 Cal Row
5/7/22 Metcon Metcon (Time) Partner WOD For Time: 100 Box Jump Overs (24"/20") 2,000 Meter Row 100 Wallballs 30 / 20 lb to 10/9-ft. 20 Rope Climbs 100 Wallballs 30 / 20 lb to 10/9-ft. 2,000 Meter Row 100 Box Jump Overs (24"/20") RX WB (20/14 lb) Scale rope climbs 30 pullups / person
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY