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
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
