Workouts
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)
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
Dec 28 – Jan 3
Saturday 20 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)5 Pull Up (RX+ CTB)5 Single DB Devil Press @50/3510 Single
DEC 21 – 27
Saturday 3 Rounds For Time (CAP 36:00)w/ a partner500/400m Row-Ski or 1250/875m Bike50 Single DB Snatch @50/35500/400m Row-Ski or 1250/875m Bike50 Single DB Box Step
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
