Monthly Archives: September 2017

Saturday 9/30

September 29th, 2017|

Saturday 9/30 Metcon Partner Workout For Time 800m Run (together) Then 5 Rounds of 20 Pull Up 30 Wall Ball 20/14 20 Power Clean 135/95 [...]

Friday 9/29

September 28th, 2017|

Friday 9/29 [strength] Deadlift *Build to a heavy set of 3 [metcon] 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24)

Thursday 9/28

September 27th, 2017|

Thursday 9/28 [metcon] Partner Nate 20 Min AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Partner completes a full round before switching.  

Wednesday 9/27

September 26th, 2017|

WEDNESDAY 9/27 [strength]  Push Press 5-4-3-2-1 For the rep scheme we are looking for a heavy set each time with still maintaing the quality of [...]

Tuesday 9/26

September 25th, 2017|

Tuesday 9/26 [strength] Hang Clean Build to a single rep that is heavier then the weight you will use in the met-con. 10 minutes. [metcon] [...]

Monday 9/25

September 24th, 2017|

Monday 9/25 [metcon] 18 Min AMRAP 18 Calorie Schwinn 15 Wall Balls (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar  

Saturday 9/23

September 22nd, 2017|

SATURDAY 9/23 Metcon Partner! For Time 1500 Meter Row 50 Overhead Squats 95/65 1500 Meter Row 50 Thrusters 95/65 1500 Meter Row 50 Front Squats [...]

Friday 9/22

September 21st, 2017|

Friday 9/22 [strength] Power Clean Build to Heavy Single in 15 minutes followed by… For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 [...]

Thursday 9/21

September 20th, 2017|

THURSDAY 9/21 [metcon] For Time 1 Mile Run 21 Kettlebell Swings 70/53 21 Goblet Squats 70/53 800 Meter Run 15 Kettlebell Swings 70/53 15 Goblet [...]

Wednesday 9/20

September 19th, 2017|

WEDNESDAY 9/20 [strength] Paused Front Squat Build to a heavy single that is challenging but maintaining the best mechanics possible. **This is a 3 second [...]

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