Workouts
October 14-20
Monday Strength: (20:00) Back Squat 5×5 (70-75%) *superset with Pull-Ups 5x 5-10 reps (strict or kipping) Metcon: “Rx” 8AMRAP 12 Thrusters (75/55) 12 TTB 12
Sept 30 – Oct 6
Monday Strength: (20:00) Back Squat 4×8@ apx 60% Metcon: For Time (10:00) “RX” 21-15-9 Front Squats (135/95) Toes to Bar “Intermediate” 21-15-9 Front Squats (95/65)
Sept 23 – 29
Monday Strength: (20:00) Back Squat 4×10 (building) *record heaviest completed set Metcon 10AMRAP 10 Front Squat (135/95) 200m Run Tuesday Strength: (20:00) 12 Minute Alternating
POPULAR POSTS
MAY 4 – 10
Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &
APR 27 – MAY 3
Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m
APR 20 – 26
Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds
