040824-041224
Monday Old Boots 24min EMOM 1 - 6 Front Squat 60-65% (from floor) 2 - 15/12 Cal C2 Bike 3 - 50 Double Under 4 - Rest Fitness 45sec...
040124-040524
Monday Super Set 5 Rounds 15/12 Cal Row w/ Damper on 8-10 10 DB Bench Press 50/35 8-7-6-5-4 Squat Clean 2min Rest The First Round of...
032524-032924
Monday Back Squat 10 x 3 Building start at 50% Lower Body Finisher EMOM 12 1: 12-20 Calorie C2 Bike 2: 50' DB (2) Walking Lunge 3: 20...
031824-032224
Monday Bench Press 5x8 at 55-65% *After each round complete 200ft Farmers Carry w/Heavy DB's or KB's Build or stay but stay under 70%...
031123-031523
Monday Clean and Jerk Every 90sec x 9 Rounds 1-3: 2 Reps 75% Rounds 4-6: 2 Reps 80-85% Rounds 7-9: 1 Rep 90% We should be doing a Full...
030424-030824
Monday Turn The Volume Up 5 Rounds 10 Back Squat 50-55% 15/12 Cal Bike 10 Unbroken Hang Power Clean 135/95 Rest 2min Fitness: 1:00 Cal...
022624-030124
Monday Snatch EMOM 5 2 Reps @ 70-80% -1 minute reset EMOM 5 1 rep - @ 80% + Fitness: EMOM 5 4 Kettlebell Swing 1 min EMOM 5 8 KB Plank...
021924-022324
Monday Every Little Thing For Time: 100 Double Under 27 Wall Ball 20/14 21 Lateral Burpee Over Bar 15 Calorie Ski 9 Squat Clean 185/125...
021224-021624
Monday Front Squat 5 x 5 1 & 1/2 Front Squat Start around 60% and increase from there, but no more than 75%. Lower Body Slam Jam EMOM 16...
020524-020924
Monday Back Squat 10-8-6-4-2 Start around 65% or so and gradually build. Don't push the 4's and 2's “too hard” though. No need to exceed...
