Friday, October 28th 2022
*If it is slick and icy in the morning we will modify running. WARM UP 400m Run into 2 Sets -7 Muscle Cleans -7 Ring Rows -4 Burpees 10 Cal Row Set Up Metcon METCON 6x 200m Run 16 Alt. DB Snatches (50/35) (Rx+6 Bar Muscle Ups) 16/12 cal row 8 Power Cleans (155/105) :60 […]
Thursday, October 27th 2022
WARM UP 3:00 Machine (:30 easy/:20 Mod/:10 Easy) then, 2 Sets -5 Kang Squats -10 D-ball G2OH -5 Push-Ups SWEAT DAY!!! 20 Minute AMRAP 5-10-15-20 etc… -Slam Balls -Burpees -Machine Cals rest 3:00 21-15-9 Row/Ski Cals DB Floor Press right into 9-15-21 Push Ups Barbell Curls
Wednesday, October 26th 2022
WARM UP “The Warm Up” then, -90/90 w/ Glute Stretch -Side Plank W/ Leg Raise -Spiderman Rotations -SL RDLs/Airplanes then, Build to Starting weight STRENGTH E2M x 3 4 Back Squat @ 78 – 87% E2M x 3 2 Back Squat @87 – 91% #5-10 heavier than last week GET FIT For Time 40/30 cal […]
Tuesday, October 25th 2022
WARM UP 2 Sets :30 Jump Rope :30 Hollow Hold :30 PVC Pass Throughs : 30 Sumo Squats w. Pause into Hip Circle -Lateral Steps -Good Mornings -Half Circles -Glute Bridges STRENGTH EMOM x 10 2 Sumo Deadlift *start moderate and build METCON 2x 36 DU 12 Pull ups (Rx+ 4 Ring Muscle Ups) 6 […]
Monday, October 24th 2022
WARM UP 7 Minute AMRAP: 10/8 Cals 10 Walking Lunges :20 Active Hang :30 Wall Sit then, 2 Sets -5 Knees to Elbows/Chest -5/5 BW Bulgarians STRENGTH 4x 4-10 sHSPU (sub Z Press) :30 rest 8/8 DB Bulgarian Split Squat :60 rest GET FIT 5x 16 Wall Balls (20/14) 8 TTB 16 Box Jumps Overs […]