Workouts
Dec 16 -22
Monday Strength: (20:00) Back Squat % of (3RM + 10 lbs) 3@70% 3@80% Max reps @90% Metcon: Tabata (8x :20 Work/:10 Rest) For Total Reps:
Nov 25 – Dec 1
Monday Strength: (20:00) Back Squat % of 3RM 3@70% 3@80% Max reps @90% Metcon: (12:00) “RX” 21-15-9 SDLHP (135/95) Thrusters “Intermediate” (95/65) “Fundamental” 21-15-9 Deadlifts
Nov 18 – Nov 24
Monday Strength: (20:00) Back Squat % of 3RM 5@65% 5@75% Max reps @85% **People generally get 10-15 reps on their max reps** Metcon: “Rx” 7AMRAP
Nov 11-17th
Next Cycle (6 Weeks) Monday: Back Squat (strength endurance) Tuesday: Jerk (1st 3 weeks; 2 weeks from behind the neck to focus on pushing under
Oct 28-Nov 3
Monday Strength: (18:00) Back Squat – Build to moderately heavy double (75-85%) Metcon “Rx” 5 Rounds 15/12 Cal Row 15 Wall Balls (20/14) “Intermediate” (14/10)
POPULAR POSTS
DEC 14 – 20
Saturday 16 Rounds For Time (CAP 38:00)w/ a partner…“YOU GO I GO” (one round each) 250/200m Row-Ski or 600/400m Bike9 Deadlift @135/95 (RX+ 155/105)6 Hang
DEC 7 – 13
Saturday 30 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)1 Muscle Up3 Power Snatch @115/855 Burpee Over BarRX+ @135/95 Sunday
NOV 30 – DEC 6
Saturday For Tiime (CAP 35:00)w/ a partnerBuy-in 5000/4000m Row-Ski or 12500/8750m Bikethen…100 Thruster @95/65*Every time you switch: 5 SYNCHRO Burpee Over Bar Sunday 3 Rounds