August 17, 2020 Strength: Power Snatch With a 20:00 running clock: 5-5-3-3-1-1 *Use this as a Baseline to build to a Heavy Single. We can then use this Heavy Single moving forward. The sets of 5’s and 3’s must be completed as Touch & Go Reps. Metcon: “Nasty Girls” 3 Rounds for time: 50 Air...Read More
August 14, 2020 Strength: Push Press With a 20:00 running clock: 5-5-3-3-1-1 *Use this as a Baseline to build to a Heavy Single moving forward. Metcon: 21-15-9 reps for time: Double Kettlebell Push Press (53/35 x 2) Kettlebell Box Step Overs* (53/35 at 24″/20″) Kettlebell Swings* (53/35) *Use One Kettlebell for the Box Step Overs...Read More
August 13, 2020 Active Recovery: Not for time, but move with purpose: A. 13:00 Running Clock: 15/12 Calorie Bike 1 Round of “Cindy” 200ft Sled Push (100ft out/1ooft back) (145/100) *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15 Air Squats 3:00 Rest B. 13:00 Running Clock: 15/12 Calorie Row...Read More
August 12, 2020 Strength: Overhead Squat On a 2:00 clock: 3-3-3-3-3 *Build to a Heavy 3-Rep Overhead Squat. New set begins every 2:00. Metcon: 3 Rounds of: 30 Double Unders 15 Thrusters (75/55) Directly into… 3 Rounds of: 30 Double Unders 15 Overhead Squats (75/55) (15:00 cap)Read More
