Monday Funday, March 1:
METCON Part A Complete 2-3 near max sets of Unbroken Pull-ups with in a 3 minute window. *Rest 2 Minutes Part B 3 Rounds 20/30 Calorie Bike 8 Deadlifts 165/255 (145/225) 8 HSPU (Scale Tall Kneeling Press) ...But is Monday ready for YOU?!?
Saturday, February 27
JHOP @ 0700 0900 & 1000 METCON "DT" 5 Rounds 12 Deadlifts 105/155 (90/135) 9 Hang Power Cleans 6 Push Jerks In honor of USAF, SSGT Timothy P. Davis, 28, who was killed on February 20, 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife, Megan and one year old son, TJ.
Friday, February 26
METCON Part A 12 minute EMOM 5 Chest to Bar Pullups 5 DB Thrusters 35/50 (25/40) 5 Box Jumps 20/24 **Complete all movements within the minute, :30 plank penalty in the following minute if you fail to complete all movements. Rest 3 minutes. METCON Part B 6 minute AMRAP Burpee Pull ups Score A = Number of Rounds fully completed Score B = Total number of reps
Thursday, February 25
METCON Kind of Vintage, Kind of Savage ...but definitely 55 5 Rounds for time: 11 Kettlebell Swings 35/55 (25/45) 11 Toes to Bar 11 Sumo Deadlift High Pulls 11 Goblet Squats 11 Burps NO. This is NOT an actual photo of Coach Monica...no matter What Cindy says! ;-)
Wednesday, February 24
SECONDARY STRENGTH 6 Rounds, E3MOM (18 minutes) 1 Power Snatch + OHS 1 Hang Snatch (Position 1) 2 Hang Snatch (Position 2) 2 Touch n Go Snatch METCON For Time 50 Wall Ball 14/20 30 Medball Sit ups 400m Medball run
Tuesday, February 23
METCON 16 minute AMRAP 15/20 Cal Bike 8/10 Strict Pullups 200m Run 1 minute Rest But good for the ♥️! 😄
Monday, February 22
PRIMARY STRENGTH Power Cleans 5 x 3 Touch and Go METCON 3 Rounds 12 Alternating Single Leg Squats 12 Box Jump Over 20/24" 12 Hang Power Cleans 55/75 (45/65) Have you signed up?
Saturday, February 20:
METCON For Time 100/130 cal Bike 20/25 Ring Dips 150 Double Unders
Friday, February 19:
FRAN! 21-15-9 Thrusters 65/95 (55/75) Pull-ups Fran lung...it's a Thing.
Thursday, February 18:
SECONDARY STRENGTH 5 TNG Power Snatch EMOM (3 minutes) Rest 3 minutes 3 Power Snatch EMOM (4 minutes) Rest 3 minutes 2 Snatch (Power or Squat) EMOM (3 minutes) METCON Row Max Calories 3 sets :20 on / :40 off :40 on / :20 off :60 on / :60 off
