/

  • Thursday, May 30 2024

  • Metcon: Every 90 seconds, for 30 minutes (4 sets) for max reps of:

  • Station 1 – 60 seconds of Handstand Push-Ups or L-Seated Dumbbell Presses

  • Station 2 – 60 seconds of Banded Overhead Triceps Extensions

  • Station 3 – 60 seconds of Box Jump-Overs 20/24

  • Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

  • Station 5 – 60 seconds of Assault Bike (calories)

/

Monday, May 28 2024

Strength: 4 Sets

Strict Press x 3-5 reps

Superset: Rear Delt Fly’s x 12-15 reps

Metcon: AMRAP 15

6 Cals

6 Clean + Jerks 135/95

6 Burpees

Round 2: 7-7-7

Round 3: 8-8-8

Round 4: 9-9-9

Keep adding 1 rep each round until time is up.

/

Monday, May 20 2024

Strength: Every 90 seconds, for 15 minutes (10 sets):

Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM

*Sets 3-4 = 2 reps @ 75-80%

*Sets 5-6 = 1 rep @ 85-90%

*Sets 7-8 = 1 rep @ 94-98%

*Sets 9-10 = 1 rep @ 101+%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

12 Toes to Bar

9 Clean + Jerks 115/75

/

Thursday, May 16 2024

Strength: Every 3 minutes, for 18 minutes (6 sets) of:

2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

Metcon: 4RFT

500 Meter Row

10 Bar-Facing Burpees

5 Cleans 185/125