Lifting

Register Here Monday 12/10 Power Snatch: 5×5 Metcon 7 RFT: 15 DB Power Snatches (50/35), 30 DU C: DB 70/50 F: 8 DB Power Snatches 25/20, Singles Tuesday 12/11 Strength Deadlift: 4-4-4+ Metcon 18 min AMRAP: 21 Cal Row, 15 Pull-ups, 9 Pistols F: 15 Cal Row, 9...

Back Squat & Team WOD

Register Here Friday 12/7 Strength Back Squat: 10-10-19 – try to beat last week Metcon 16 min EOMOM: Min 1: 50 DUs, Min 2: 16 DB Snatches (50/35) F: Singles, DB 35/25 Saturday 12/8 Teams of 2: 1,000m Row – then – 10 Rounds of 25’ Walking Lunges, 12...

Badger

Register Here Wednesday 12/5 Metcon Badger, 3RFT: 800m Run, 30 Squat Cleans (95/65), 30 Pull-ups F: 400m Run, 15 Squat Cleans, 15 Pull-ups Thursday 12/6 Strength Power Jerk: 7×3 – taken from the floor Metcon 2 RFT: 1,000m Row, 25 Burpees F: 3 Rounds, 500m...

Cindy

Register Here Monday 12/3 3 Sets: 5-10 Strict Pull-ups, 5-10 strict HSPU or 15-25 Push-ups, 5-10 Strict T2B or KTC Metcon Cindy, 20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats C: CTB, wear vest 20/10 F: Ring Rows or Banded Pull-ups Tuesday 12/4 Strength...

Back Squat, Team WOD, & Yoga

Register Here Friday 11/30 Strength Back Squat: 10-10-20 – track your last set’s weight for use during this 6 week cycle Metcon 5 RFT: 15 OHS (95/65), 400m Run, 7 Burpees C: 135/95 F: 65/45 Saturday 12/1 Teams of 2, 3 RFT: 50 Cal Row, 20 Burpees – rest 2...

Metcons

Register Here Wednesday 11/28 Conditioning: 3 sets of 30 KB Swings Metcon 20 min EOMOM: Min 1: 20 Wallballs (20/14), Min 2: 15 Box Jumps (24/20) C: WB 30/20, Box 30/24 F: WB 14/10, Box 20/16 Thursday 11/29 Partner Row Relay: 4k Row – rotate every 250m, rest as...