New logo metal

February 24, 2019 Sunday

RxD: 53/35 Adv: Power Cleans 95/65 Beef: Power Cleans 115/75

RxD: 53/35 Adv: Front Squat 95/65 Bar Facing Burpees Beef: Front Squat 115/75 Bar Facing Burpees


February 23, 2019 Saturday

Adv: 115/75 Beef: 20 Deadlifts 135/95 55 Double Unders


February 22, 2019 Friday

RxD: 75/55 Adv: 95/65 Beef: 115/75


February 21, 2019 Thursday

RxD: 45/25 Hanging Knee Raises -or- Sit Ups Adv: 50/35 Toes to Bar 2 Rope Climbs Beef: 50/35 Toes to Bar 2 Short Rope Climbs


February 20, 2019 Wednesday

At the following times complete: 0:00 - 400m Row 5:00 - 403m Run 10:00 - 400m Row 15:00 - 403m Run 20:00 - 400m Row 25:00 - 403m Run RxD: 53/35 Adv: 70/44 Beef: 70/53


February 19, 2019 Tuesday

Adv: 95/65 Beef: 115/75


February 18, 2019 Monday

RxD: 45/25 10 Double Unders or 30 Single Unders Adv: Alt DB Snatches 50/35 25 Double Unders Beef: Power Snatch 75/55 35 Double Unders


February 17, 2019 Sunday

Partner AMRAP

Partner AMRAP in 21 minutes 1 Person runs 400m, Bikes 1k, Ski's, or Rows 500m while the other works on AMRAP. Switch when back from cardio 3 Pullups 5 Deadlifts 7/5 Pushups 9 Air Squats @ some point, both must go for a 200m object carry together (one person holds a KB while the other holds a DB). Once back in, continue where you left off:


February 16, 2019 Saturday

ADV+BEEF go in reverse Power Cleans 95/65, (ADV: 10 @ 115/75) (BEEF: 10@ 135/95) Shoulder to Overheads 95/65, (ADV: 10 @ 115/75) (BEEF: 10@ 135/95) Rope Climb or 8 Ring Rows (ADV: 2 Rope Climbs) (Beef: 2 Regional or Legless) Double Unders or Single Unders (ADV: 30 DU) (Beef: 50) Calorie Row (ADV: 20) (Beef: 25)


February 15, 2019 Friday

A.) Static Jacked EMOM

B.)

18 Minute AMRAP: 7 Wall Balls (ADV: 9) (Beef: 12) 7 KB Swings 53/35, 70/44, (Beef: 9 70/53) 7 Hanging Knee Raises OR V-Ups (ADV: 5 T2B) (Beef: 7) Rx'd: Buy in with 50 Cal Row ADV: 50 Cal Row @ minute 8 Beef: 60 Cal Row @ minute 12


February 14, 2019 Thursday

A.)

2 Squat Cleans or Snatches (ADV/BEEF: 20/30 DU + 2 Squat Cleans or Snatches)

B.) Rx'd

DB Lunges 45/25

B.) ADV+Beef

DB Walking Lunges 50/35 Burpees (Beef: Lateral Burpees over DB) *ADV: 5 Strict Pullups or 4/2 Bar or Ring MU after each set *Beef: 8 Strict Pullups or 6/4 Bar or Ring MU after each set


February 13, 2019 Wednesday

A.)

A2.)

B.)

Every 5 Minutes for 10 Minutes (2 Sets) 500m Row *Glance at pacing history and try to attack these around 85-90% of your PR pace. The goal here is to see how well you can maintain this perceived percentage across two trials. You don't have to BEAT your best score, but try to learn a little about your capacity and ability to push.