Category Archives: Uncategorized

Strength  Bench Press/Strict Press 1×10@60% 1×8@65% 1×6@75% 2×4@80% 3×3@85% MetCon 50 Thrusters 95/65 45 Air squats 40 double unders 35 power cleans 95/65 30 situps 25 pullups 14 min Amrap

Strength  Back Squat 1×10@60% 1×8@65% 1×6@70% 4×3@75% MetCon partner wod 800m run with sandbag (400m for wach person with sandbag) 22 strict DB press 35/25 (other person holds a plank) 22 synchro burpees 2 rounds

Strength Push Press work up to 5×5@70% of 1Rm Or Snatch 2×3@60% 2×2@70% 2×1@75% 2×1@80% MetCon 12 deadlifts 135/95 9 hang cleans 135/95 400 m run 3 rounds (4 is rx+)

Strength  Deadlift 1×10@60% 2×6@65% 6×5@70% MetCon 15 wallballs 15 ring dips 5 wallwalks / 15 pushups 12 min amrap

Strength  Cleans 2×3+1@60% 2×2+1@70% 2×1+1@75% 2×1+1@80% MetCon 42-30-18 DB snatch 45/35 situps pistols

Strength  Back squat  1×10@50% 1×8@55% 1×6@65% 5×5@70% MetCon  Buy-in  50 push-ups  4 rounds  5 strict pull-ups  10 deadlifts 185/125 Buy-out 600 m run 

First off guys want to let y’all know that we will not be open on Monday due to Labor Day! So enjoy the day off and know I’ll be back with a vengeance on Tuesday!  9a  Strength  7×10 back squats – go as heavy as possible in 7 sets  MetCon  Diane  21-15-9  Deadlifts 225/155 HSPUs Continue reading “0001”

Strength  Bench/strict press  1×10@60% 1×8@65% 1×6@75% 1×5@80% 4×4@85% MetCon  21-15-9 Toes to bar  Burpees Wallballs 20/14

Strength  Back squats  Work up to  4×4@85%   MetCon  50 sandbag front squats 60/40 40 pull-ups  30 kb swings  20 sandbag clean and jerks 60/40 10 sandbag skater squats 60/40 5 wall walks with nose touch  15 min cap 

Strength  Push press  2×10@60% 1×8@65% 4×6@70% Or Snatch  1 power + 1 squat snatch  Work up to 80% and complete 5 lifts  MetCon  600 m run  5 bear complexes 115/75 3 rounds  18 min time cap