STRENGTH - WALKING LUNGES Every 2:30 x 3 sets:1.5 Lengths Double Dumbbell/Kettlebell Pausing Walking Lunges1.5 Lengths Double Dumbbell/Kettlebell Walking Lunges*Build to a heavy weight*Pause::1s with back knee on the ground. METCON "PUT A RUNG ON IT"10 rounds for time:3 Bar Muscle Ups'6 Front Squats (155lbs/105lbs)9 Calorie Echo Bike or 12/9...
May 4, 2021
STRENGTH - BACK SQUAT WAVES *All percentages based on 5 Rep Max Back Squat*Every 1:45 x 9 sets:Wave #1:7 Back Squats @ 68%5 Back Squats @ 73%3 Back Squats @ 78%Wave #2:7 Back Squats @ 73%5 Back Squats @ 78%3 Back Squats @ 83%Wave #3:7 Back Squats @ 78%5 Back...
May 3, 2021
STRENGTH - FLOOR PRESS *All percentages based on 5 Rep Max Floor Press*Every 1:30 x 3 sets:1 Tempo Pausing Floor Press (4s Down, 2s Pause, Regular Up)1 Tempo Bench Press (4s Down, Regular Up)1 Floor Press*All sets done @ 95%*Then…1 set:Max Reps Floor Press @ 73% METCON "SHIN GUARD"For time:9-15-21Burpee...
April 30, 2021
STRICT PRESS *All percentages based on 5 Rep Max Strict Press*Every 1:30 x 5 sets:1 Tempo Strict Press (Regular Speed Up, 4s Down)2 Strict Presses*All sets done @ 90%*Then…1 set:Max Reps Strict Press @ 70% METCON EMOM 10:Min 1 - 5 Touch and Go Power CleansMin 2 - 2 Lengths...
April 29, 2021
OLYMPIC LIFTING Every 2:00 x 5 sets:3 Position Squat Clean (Mid Thigh, Low Hang, Floor)Sets 1-2 @ 60%Sets 3-4 @ 65%Set 5 @ 70% of 1 Rep Max Squat Clean METCON
April 28, 2021
OVERHEAD SQUAT *All percentages based on :15s Overhead Squat Hold* Every 1:30 x 5 sets: 1 Pausing Overhead Squat Set 1-3 @ 85% Set 4-5 Build as you see fit Pauses: :3s at Quarter Squat :3s at Just Above Parallel :3s at Bottom :3s at Just Above Parallel :3s at...
April 27, 2021
FLOOR PRESS *All percentages based on 5 Rep Max Floor Press*Every 1:30 x 3 sets:1 Tempo Pausing Floor Press (4s Down, 2s Pause, Regular Up)1 Tempo Bench Press (4s Down, Regular Up)1 Floor Press*All sets done @ 90%*Then…1 set:Max Reps Floor Press @ 70% METCON “Handle with Care”AMRAP 15:30 Double...
April 26, 2021
BACK SQUAT WAVES *All percentages based on 5 Rep Max Back Squat*Every 1:30 x 9 sets:Wave #1:7 Back Squats @ 65%5 Back Squats @ 70%3 Back Squats @ 75%Wave #2:7 Back Squats @ 70%5 Back Squats @ 75%3 Back Squats @ 80%Wave #3:7 Back Squats @ 75%5 Back Squats @...
April 24th, 2021
STRENGTH BENCHMARK 12 minutes to build to:5-Rep Max Strict Press*WARM UP SETS:10 x Empty Barbell5 @ Light Weight2 @ Moderate Weight2 @ Moderate/Heavy Weight1-2 @ Heavy Weight METCON “Who’s That Lady”AMRAP 20:15/12 Calorie Echo Bike1 round of “Cindy”3-6-9-12-15… Power Clean and Jerks (135lb/95lb)*1 round of “Cindy”:5 Pull Ups10 Push Ups15...