10.6.21- Wednesday

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Today’s Workout

Strength

  • 1 Snatch + 1 OH Squat

Metcon

  • AMRAP10
    • 25 Double Unders
    • 12 Wallballs (20/14#)

SWEAT

  • 2 Rounds For Time
    • 500m Row/Ski
    • 50 Sit Ups
    • 250m Row/Ski
    • 25 Sit Ups
    • 1k Run

10.5.21- Tuesday

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Today’s Workout 

Strength

  • EMOM15:
    • 1- Max Strict Pull Ups
    • 2- Max Strict Dips
    • 3- 20 Hollow Rocks

Conditioning 

  • 5 Rounds For Time
    • 20 Russian Swings (70/53#)
    • 20/15 Push Ups
    • 2 Rope Climbs

10.4.21- Monday

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Today’s Workout 

Strength 

  • Back Squat 5RM
    • Then perform 2 drop sets @ 90% of 5RM

Metcon

  • 65/45 Calorie Assault Bike
    • 3:00 Time Cap
    • Any additional calories remaining at the 3:00 mark will be performed as Burpees

SWEAT

  • 40-30-20-10
    • ALT DB Clean and Jerks
    • Squats
    • Burpees
    • ALT V Ups

10.1.21- Friday

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Today’s Workout 

  • AMRAP25
    • 10 Burpees over the Bar
    • 10 Push Ups
    • 10-8-6-4-2-4-6-8-10 TnG Deadlifts (Building)
      • in any remaining time, max squat cleans at FINAL barbell weight

9.29.21- Wednesday

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Today’s Workout

Weightlifting

  • 10 x 3 Back Rack Lunge R/L + Back Squat @ 40-50% of 1RM Back Squat

Metcon

  • AMRAP12:
    5 DB Thrusters (2×50/2×35#)
    8 DB Front Rack Lunges
    15 Toes to Bar
    8 DB Lunges

9.28.21- Tuesday

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Today’s Workout

  • For Time:
    • 10-1 Box Facing Burpee Box Jump Over (24/20″)
      100m Sandbag Carry (150/100#)

After Party

  • 3 Rounds
    • :30 Plank Up Downs
      20 Plank Passes
      20 Leg Ups over DB

9.27.21- Monday

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Today’s Workout 

Weightlifting 

  • 15:00 to build to a heavy complex:
    • 3 Push Press + 2 Push Jerks + 1 Split Jerk

Metcon

  • For Time
    • 1000m Row/Ski
    • 30 Shoulder to OH (135/95#)
    • 1000m Run

9.24.21- Friday

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Today’s Workout

  • For Total Time
    3 rounds of:
    400m Run
    20 DB Snatch (50/35#)
    20 HSPU

    Rest 5 Minutes

    3 rounds of:
    400m Run
    20 DB Step Ups (20″)
    20 DB Push Press (2×50/2×35#)