Metcon: AMRAP X 10 minutes 6 Power Cleans (105/155) 6 Front Squats (105/155) -Rest 4 minutes- 10 minute Ladder 1 Muscle-Up 2 Squat Cleans (105/155) 3 Wallballs (20/30 @ 9/10ft) *2 Scores, Rounds and reps in the AMRAP and total reps in the Ladder. At least 8 Rounds in the AMRAP and through 15...
Read MoreStrength: 3, 3, 3, 2, 2, 2 Squat Snatch Metcon: -Start with 100 Double-Unders- 21-15-9 Push-Press (95/135) Burpees Over the Bar -End with 100 Double-Unders- *10 minute cut-off*...
Read MoreMetcon: 25-20-15-10-5 Cal Row Power Cleans (95/135) Pull-ups *20 minute cut-off*...
Read MoreHey guys! Unfortunately Kelly and I are both busy tomorrow afternoon so there will be no noon class. We will only run a 9 o'clock and 10 o'clock class. So get out of bed bright and early if you want to get in for a...
Read MoreHappy Cinco De Mayo! Strength: EMOTM x 10 minutes Odd- 8 Deadlifts Even- 12 Handstand Push-ups Metcon: "Muscles de Mayo"ish For Time: 55 Double-Unders 55 Front Squats (65/95) 55 Shoulder to Overhead(65/95) 55 Double-Unders *10 minute cut-off*...
Read MoreMetcon: AMRAP X 6 minutes 8 Pistols 4 Power Snatch (95/135) -Rest 1 minute- AMRAP X 6 minutes 8 Toes 2 Bar 4 Burpee Box Jump Overs -Rest 1 minute- AMRAP X 6 minutes 8 Pistols 8 Toes 2 Bar -Rest 1 minute- AMRAP 6 minutes 4 Power Snatch (95/135) 4 Burpee Box Jump Overs *4 Scores, Rounds and Reps in...
Read MoreStrength: 5 x 3 Power Cleans Metcon: 8 Rounds of Each Tabata Style (20s on 10s off) Ring dips Kettlebell Swings (45/70) Thrusters (75/115) *100 total reps to Rx* ...
Read MoreMetcon: 5-10-15-20-15-10-5 Back Squats (125/185) Chest 2 Bar Pull-ups -End each round with 10 Burpees Over the Bar- *20 minute cut-off*...
Read MoreStrength: 5, 5, 4, 4, 3, 3 Push-Press Metcon: 3 Rounds 30 Wallballs (20/30 @ 9/10ft) 20 Power Snatch (65/95) 5 Wall Climbs *12 minute cut-off*...
Read MoreMetcon: 5 Rounds 8 Overhead Squats (105/155) 16 Toes 2 Bar 24 OAA Dumbbell Snatch (45/70) *25 minute cut-off*...
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