14 Sept 18

Back Squat (3RM for the day :)) Metcon (AMRAP – Rounds and Reps) AMRAP10 10 Power Snatch (Challenging weight) 30 Double Unders Rx+ (135,95)

13 Sept 18

Metcon (AMRAP – Reps) EMOM8 1. V-Ups 2. Supermans 3. Oblique Crunch Left 4. Oblique Crunch Right Metcon (AMRAP – Rounds and Reps) AMRAP8 250M Row 10 AbMat SitUps Metcon (AMRAP – Rounds) Tabata (8 Mins, 4 Rnds) Air Squats Push Ups Lunges HS Hold Metcon (AMRAP – Reps) EMOM8 1. 10/7 Cals AB 2.[…]

12 Sept 18

Bent Over Row (5×5 Adding weight each round) Metcon (AMRAP – Reps) Complete ONE of the following: Max Effort (ME) Ring Rows Pull Ups Bar Muscle Ups Muscle Ups Ring Rows (ME) Note where feet are placed uder the rings Body must stay rigid Arm extension must be full Must touch chest or armpits Pull-ups[…]

10 Sept 18

Push Press (E2MOM10) Complete a 3RM Push Press for the day Add weight each round after you successfully complete THREE Push Presses No double dipping 😉 Handstand Push-ups (ME HSPUs (YOUR BEST VERSION)) Push Ups on Knees (Chest down & Up) Push Ups on Toes (Chest down & up) Wall Walk hold (Chest and hips[…]

8 Sept 18

Metcon (Time) ‘TEAM NIFTY FIFTY” 2 Rounds 50 Cal Row 50 Box Jump Overs 50 Deadlifts (225,155) 50 Pushups 50 Toe 2 Bar –one athlete works at a time and you may share reps however– Extra Credit Metcon (AMRAP – Reps) Superset 4 rounds BB Bicep Curls 10-15 reps BB Nose breakers 10-15 reps

7 Sept 18

Back Squat (Every 2 Minutes for 14) 3 High Bar Back Squats work up to a max for the day Metcon (Time) Core 1 minute Plank 1 minute rest :90 Second Plank 1 minute rest 2 minute plank (use a plate on your back if you can) If you can’t make the time specified, rest[…]

6 Sept 18

Metcon (AMRAP – Reps) Warm up: 12 Minutes Minute 1 – max Double Unders Minute 2 – Max HS Hold (1 attempt per round) Minute 3- Hollow Hold 400m Run (Time) Max Effort 400m Run Run your little buns off!!! Metcon (AMRAP – Rounds and Reps) Team MedBall Relay  AMRAP 15 Teams of 2 (same[…]

5 Sept 18

Metcon (AMRAP – Reps) Warm Up 3 rounds 10-20 Vups 10-20 Leg Raises 10-20 Russian Twist Rest 1 minute between rounds Metcon (Weight) Every 2:00 for 10 Minutes 2 Flat footed Snatch Pulls + 1 Power Snatch –add weight each set — to a heavy but not maximum Metcon (Time) “Himalaya” With a Running Clock…[…]

4 Sept 18

Shoulder Press (5RM) 10 mins to set a 5RM 🙂 Handstand Push-ups (E2MO10 work on being upside down) Different levels of focus Wall Walks (focus on being Hollow at the top) Hand Stand Holds (work on time upside down) HSPUs on a Box (Try a harder level) HSPUs (work a deeper strict HSPU/ work negatives/[…]

Happy Labor Day :) Classes at 630am and 930am!!!

Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Metcon (Time) Team Wod (2 people) 6RFT 30 Burpees 19 Power Cleans (135,95) 7 Pull Ups 400M Run (200M completed by each person but NOT at the same time)