August 1, 2019 Metcon: 25 minute EMOM (5 Rounds) Min. 1: 3 Bar Muscle ups* Min. 2: 6 Deadlifts (275/185 or roughly 60-65%) Min. 3: 9 Toes-to-Bar Min. 4: 12/10 Calorie Bike Min. 5: Rest *Scale for BMU = 5 Jumping Bar Muscle ups or 5 Strict Pull ups Work intervals should be about :30-:45...Read More
July 31, 2019 Strength: Back Squat 3 Cycles of: 5 Back Squats @ 60% 3 Back Squats @ 70% 1 Back Squat @ 80% *Complete on a 2:00 clock. 9 total intervals. Metcon: 3 Rounds for time: 90ft Double Kettlebell Front Rack Walking Lunges (53/35 x 2) 60 Double Unders 30 Wall Balls (20/14) (18:00...Read More
July 30, 2019 Metcon Every 3:00 complete: 500/450m Row In time remaining… Max Effort Handstand Push ups Rest 1:00 *Workout is over when you have completed 50 Handstand Push ups. Accessory/Skill Work 2-3 Rounds (Not for time) 100ft Sled Drag – Forward 100ft Sled Drag – Backwards 15 Hip Extensions *Rest as needed between rounds.Read More
July 29, 2019 Strength: Push & Pull 5 Rounds of: 5 Incline Bench Press 8 Bent Over Barbell Rows Start a new round roughly every 3:00. *Progressively load as needed. Metcon: “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings 12 Pull upsRead More
July 26, 2019 Strength: Squat Clean & Jerk Every 2:00 x 6 sets: 2 Squat Cleans + 1 Split Jerk *Increase weight each round building to a heavy complex. Squat Cleans can be done as singles. Metcon: (For time) 3 Rounds of: 400m Run 15 Dumbbell Thrusters (50/35 x 2)Read More
