Monday 3.16.20
"Sticky Note" Strength: 1RM Push Jerk Metcon: 12 Minute AMRAP9 Box Jumps (rx: 24"/20")6 Toes-to-Bar3 HSPUBURN:9 Box Stepups6 Hanging Knee Raises3 HRPU (click here for full workout & description)
Saturday 3.14.20
"Don't Skip Leg Day" Metcon: 2 Person Teams For Time3 Rounds800m Run/1000m Row (Together)50 Hang Power Snatch (rx: 95/65 | rx+: 115/85)50 Toes-to-Bar*Split reps how you like (click here for full workout…
Friday 3.13.20
"Macho Man v2" Strength: Front Squats E2MOM - up to 97% Metcon: 3 Minute AMRAP3 Power Cleans (rx: 135/95 | rx+: 155/105)3 Front Squats3 Push JerksRest 3 Minutes3 Minute AMRAP3 Power…
Thursday 3.12.20
"Fortune Cookie" Skill: Toes-to-Bar Metcon: 9 Minute AMRAP4 Rounds10 CTB10 Alt DB Step ups (50/35 | 24"/20")INTOAMRAP Rounds5 BMU20 Alt Pistols BURN:4 Rounds10 Bent Over DB Rows10 Alt DB Step…
Wednesday 3.11.20
"Phoenix Rising" Strength: Squat Cleans - Build to 97% Metcon: 4 Rounds For Time (10 Minute Time Cap)15 Deadlifts (rx: 185/125 | rx+: 225/155)15/12 Cal RowBURN:15 DB Squats15/12 Cal Row (click…
Tuesday 3.10.20
"Muy Fuego" Metcon: Minute 0-1015 Rounds5 Burpees3 Toes-to-Bar1 Rope ClimbStarting at Minute 1414 Minute AMRAP40 DU30 ABMAT Situps20 HRPU10 Pullups5 SDHPBURN:Minute 0-1015 Rounds5 Burpees3 ABMAT Situps2 Rope LowersStarting at Minute 1414…
Monday 3.9.20
"All the Way Up" Strength: Push Jerk: E2MOM x1 @ 95-100% Metcon: For Time (15 Minute Time Cap)Start Each Round With:200m Run/250m Row (prefer running)Then:18-15-12-9-6-3Thrusters (rx: 95/65 | rx+: 115/85)50 ft Single Arm Waiters…
Saturday 3.7.20
"400 Club" Metcon: 2 Person Teams For Time (25 Minute Time Cap)100 Medball Cleans (rx: 20/14)Run 400m/Row 500m100 Russian Twists (rx: 20/14)*Use DB or MedballRun 400m/Row 500m100 Alt Single Arm…
Friday 3.6.20
"Raise the Bar" Strength: Push Jerk1x5 @ 80-85%2x3 @ 85-87%3x1 @ 95-97% Metcon: For Time (15 Minute Time Cap)10-8-6-4-2Clean & Jerk (rx: 135/95 | rx+: 155/105)2-4-6-8-10Bar MU BURN:14-12-10-8-4DB Clean & Jerk10 Ring Rows10 Bench Dips(click…
Thursday 3.5.20
"Wally World" Strength: Front Squats 5x3 Metcon: 10 Minute AMRAP16 Wallballs (rx: 20/14)8 Toes-to-BarBURN:16 Medball Squats12 ABMAT SitupsRest 3 MinutesFinisher: 50 KB Swings(click here for full workout & description)
