Tuesday 12.31.19
"Out with the Old, in with the New" Metcon: Teams of 2 For Time (30 Minute Time Cap)Mins 0-10: AMRAP in 10 mins20 Front Squats (rx: 135/95 | rx+: 165/115)19 Burpee Box Jumps…
Monday 12.30.19
"Roadie" Strength: 1RM Push JerkMetcon: For Time (12 Minute Time Cap)30-20-10Overhead Squats (rx: 95/65 | rx+: 135/95)Pullups (click here for full workout & description)
Saturday 12.28.19
"Deload This" Metcon: 3 Person Teams For Time (30 minute time cap)1 person is always running 400m, while other 2 team mates are chipping away at:100 DB Thrusters (rx: 40/25 | rx+:…
Friday 12.27.19
"Double Cheeseburger" Strength: Front Squats 4x6Metcon: For Time (18 Minute Time Cap)75 Wallballs (rx: 20/14 | rx+: 30/20)50/40 Cal Row50 Box Jump Overs (rx: 24"/20" | rx+: 30"/24")75 DB Snatch (rx: 40/25…
Thursday 12.26.19
"Extra Sugar Please" Strength: 8 Minute EMOM1 Strict Pull-up2 Pull-ups (kipping or butterfly)3 Chest-to-bar Pull-ups (kipping or butterfly)*Goal is to perform this as a complex unbroken. Metcon: 5 Rounds For…
Tuesday 12.24.19
"Christmas with the Girls" Metcon: 2 Person Teams (30 minute time cap)Grace's House60 Clean & Jerks 135/95Cindy's House10 Rounds5 Pullups10 Pushups15 Air SquatsDiane's House21-15-9Deadlifts 225/155HSPUAnnie's House (together)50-40-30-20-10DU/Situps*Split all reps except…
Monday 12.23.19
"Fight Gone Bad" Strength: Bench Press 4x10 Metcon: 3 Rounds For Total Reps in 17 minutes1 minute Medball Cleans (rx: 20/14)1 minute Power Snatch (rx: 75/55 | rx+: 95/65)1 minute…
Saturday 12.21.19
"12 Bars of Christmas" Metcon: 2 Partner Teams For Time (30 Minute Time Cap)rx: 95/65 | rx+: 135/951 Deadlift2 Hang Power Cleans3 Front Squats4 Strict Press5 Back Squats6 Push Press7 Thrusters8…
Friday 12.20.19
"Thrice" Strength: 1RM Push Press Metcon: For Time (14 Minute Time Cap)70/55 Cal Row35 S2OH (rx: 115/85 | rx+: 135/95)35 Ring Dips (click here for full workout & description)
