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 Thrusters (95/65)

12 TTB

12 Thrusters (115/75)

12 TTB

12 Thrusters (135/95)

12 TTB

Max Thrusters (155/105)

“Intermediate”

8AMRAP

12 Thrusters (75/55)

12 TTB

12 Thrusters (95/65)

12 TTB

12 Thrusters (95/65)

12 TTB

12 Thrusters (95/65)

12 TTB

Max Thrusters (115/75)

“Fundamental”

8AMRAP

12 Thrusters

12 Hanging Knee Raises

12 Thrusters

12 Hanging Knee Raises

12 Thrusters

12 Hanging Knee Raises

12 Thrusters

12 Hanging Knee Raises

Tuesday

Strength: (20:00)

Push Press

1-1-1-1-1

Push Jerk

1-1-1-1

Metcon: For Time (15:00)

“Rx”

3 Rounds

10 HSPUs

200m Run

20 Box Jumps (24/20)

“Intermediate” Less HSPU

“Fundamental”

3 Rounds

10 DB Push Press

200m Run

20 Step Ups

Wednesday

8EMOM

1 Power Snatch (not heavy- practice form)

21EMOM

Min 1: :20 Max Bike

Min 2: :40 DU’s

Min 3: 10 Squat Snatch (75/55)

Min 4: :40 Sit-Ups

Min 5: :20 Max Row

Min 6: 200m Run

Min 7: Rest

Thursday

9EMOM

Min 1: :40 HS Walk or Kick Ups>HS Hold>Wall Walks

Min 2: :40 MB Twists

Min 3: :40 MB Lunges

Metcon:

4 Rounds

:90 Work/:90 Rest

15/12 Cal Bike or Row

Max Burpee to Plate #25 

Friday

Open WOD 20.2

Saturday and Sunday

TBD depending on the Open WOD

Saturday will be a partner WOD

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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!
  • This field is for validation purposes and should be left unchanged.