Friday 5.31.19
"Bran the Broken" Strength: Deadlift 4x6 Metcon: 5 Rounds For Time (17 Minute Time Cap) 400m Run 5 Back Squats (from the rack) *Everyone chooses own weight for Back Squat, but…
Thursday 5.30.19
"Jon Snow" Strength: Strict Press 4x8 Metcon: 15 Minute AMRAP 10 Clean & Jerks 100 DU RX Men: 135 Women: 95 RX+ Men: 155 Women: 105 (click here for full workout…
Wednesday 5.29.19
"Arya" Strength: A1) :30 Hollow Hold x3 A2) DB Bulgarian Split Squat 3x8 Metcon: For Time Death by Thrusters With a continuously running clock perform 1 Thruster the first minute, 2 Thrusters…
Tuesday 5.28.19
"Daenarys" Strength: 12 Minute E2MOM Power Snatch x3 Metcon: For Time 100 Bar facing burpees EMOM perform 5 Power Snatches RX Men: 95 Women: 65 RX+ Men: 115 Women: 85…
Monday 5.27.19
"The Red Wedding" Metcon: For Time (2 Partner Teams) 100 Cal Row 100 Wallballs 100 Push Press 100 Front Squats 100 Toes-to-Bar RX Men: 115 Women: 85 RX+ Men: 135…
Saturday 5.25.19
"Murph" Metcon: For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) *Partition the Pull-Ups, Push-Ups, and Squats…
Friday 5.24.19
"Mayhem" Skill: Handstand Pushup Accessory Work Metcon: 11 Minute AMRAP 5 HSPU 5-10-15-20... Wallballs *Up the wallballs by 5 each round RX Men: 20 Women: 14 RX+ Men: Strict Women: Strict…
Thursday 5.23.19
"Grindstone" Strength: 10 Minute EMOM: Box Step Ups Minute 1: 10 DB Box Step Ups on Left Minute 2: 10 DB Box Step Ups on Right Metcon: 14 Minute AMRAP 14…
Wednesday 5.22.19
"Backup Plan" Strength: Bench Press 4x10 Metcon: 20 Minute AMRAP 400m Run 12 Push Press 12 V-ups 12 Ring Dips RX Men: 95 Women: 65 RX+ Men: 135 Women: 95 (click…
Tuesday 5.21.19
"Frozen" Strength: Back Squat 4x10 Metcon: For Time (12 Minute Time Cap) 42 Medball Cleans 21 Pull-ups 30 Medball Cleans 15 Pull-ups 18 Medball Cleans 9 Pull-ups Rest 3 Minutes Finisher:…
