Oct 21-27

Open Week 3

Monday

Strength: 

Deadlift 5×5 (70%)

Metcon: For Time (15:00)

“Rx”

3 Rounds

20/18 Cal Row

20 Burpees

20 Alternating DB Snatch (50/35)  

 

Tuesday

 

Strength: (20:00)

 

Front Squat 5×5 (70%)

 

Metcon:

 

“Rx”

15AMRAP

15 Thrusters (95/65)

20 Front Rack Step Back Lunges (95/65)

25/20 Cal Row

30 Abmat Sit-ups

35 Hand-Release Push-ups

 

“Intermediate” (75/55)

 

Wednesday

 

Strength:

  1. 8EMOM

1 Squat Snatch (practice- not heavy)

Rest 2mins

  1. 8EMOM

1 Power Clean (practice- not heavy)

Metcon: For Time (12:00)

“Rx”

21-15-9

Russian KB Swings (70/53)

Burpees

 

“Intermediate” (53/35)

 

Thursday

 

32EMOM

Min 1: :40 Row

Min 2: :40 Bike

Min 3: :40 DU’s

Min 4: Rest

 

Friday

Open WOD 20.3

POPULAR POSTS

JAN 11 – 17

Saturday 30 Rounds For Time (CAP 40:00)w/ a partner…“YOU GO I GO” (one round each)1 Clean @155/105 (RX+ 175/115)3 Muscle Up5 Burpee Over Bar Sunday

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

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!