November 1, 2018 Metcon: Every 3:00 for 6 Rounds 3 Muscle ups** 5 Squat Cleans @ 70-80% 7 Strict Handstand Push ups** Rest 1:00 after each round. *The weight of the Squat Cleans should be something that is moderate to heavy, but that you are still able to cycle through them at a decent pace. ...Read More
October 31, 2018 Happy Halloween! Feel FREE to wear your Costume. Strength: Back Squats 3 x 6 (55-60-65%) 3 x 4 (70-75-80%) Row Conditioning: 1000m Row Time Trial *This is the 3rd and Final attempt at this. Try and beat your last one. Metcon: “Zombie Chase” Living start at 0:00 and Zombies start at 3:00...Read More
October 30, 20218 Skill/Accessory Work: Banded Kettlebell Swings 3 x 10-15 *This is a New Movement for most of you, so take your time and focus on doing it correctly. Complete 10-20 Handstand Shoulder Taps after each set of swings. Metcon: “Death by Burpees & Deadlifts” EMOM till failure of: 5 Lateral Barbell Burpees 1-2-3… Deadlifts...Read More
October 29, 2018 Strength: Clean Complex 1 Deadlift + 1 Hang Power Clean + 1 Hang Power Clean & Jerk *Build to Heavy Complex in 12 minutes Metcon: 10 minute AMRAP 30 Double Unders 10 Dumbbell Hang Squat Cleans (50/35 x 2)Read More
October 26, 2018 Strength: Push & Pull 5 x 5 Strict Press *Complete 10 Bent Over Barbell Rows after each working set of Strict Press. Metcon: 12 minute AMRAP 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Clean & Jerks (135/95) 4 Box Jumps (30-36″/24-30″) *Work fluidly through the barbell movements and then take...Read More
