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Tuesday, July 30 2024

Metcon: “The Eagle”

Eight rounds for max load of:

8 Kettlebell Front Squats

20-Meter Kettlebell Farmer’s Carry

Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Strength: Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

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Tuesday, July 2 2024

Strength: Every 2 minutes, for 20 minutes (10 sets) of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!

Metcon: Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)

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Monday, July 1 2024

Strength : Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

Metcon: 3RFT
500 Meter Row
15 Toes to Bar
15  Handstand Push-Ups

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Tuesday, June 25 2024

Strength:Every 2 minutes, for 12 minutes (6 sets):

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon: Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

15/10 Calories of Rowing

10 DB lunges

10 Toes to Bar