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FRIDAY

2/28/2020

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STRENGTH
   10 Minute EoMOM of: 
Deadlifts 7, 7, 5, 5, 3

METCON
   Wall Balls (20/14)
   Ring Dips
   V-Ups
2, 4, 6, 8, 10, 12, 14,...
 
11 MINUTE AMRAP

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THURSDAY

2/27/2020

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STRENGTH
   10 Minute EoMOM OF:
OH PRESS 7, 7, 5, 5, 3

Partner METCON
   P1: Rows 500 Meters
WHILE
   P2: Max G2OH (155/105)
Switch
    3 Rounds each (NON- TIMED) 

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WEDNESDAY

2/26/2020

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STRENGTH
   10 Minute EoMOM of: 
Back Squats 7, 7, 5, 5, 3

METCON 
   10 KB Swings (53/35)
   10 Alt KB Snatches (53/35)
   10 Box Jump Overs (30/824)
   10 Burpees
4 Rounds

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TUESDAY

2/25/2020

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STRENGTH 
   10 Minute EoMOM of: 
Bench Press 7, 7, 5, 5, 3

METCON 
   100-100-100 D/U's
   21-15-9 C2B Pull Ups

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MONDAY

2/24/2020

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STRENGTH
   10 Minute EoMOM of: 
OH Squats 7, 7, 5, 5, 3

METCON - Power Cycle
   5 Deadlifts
   5 Hang Power Cleans
   5 Push Press
   5 Front Squats
   5 Power Cleans
5 Rounds (1 Minute rest between rounds)

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FRIDAY

2/21/2020

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STRENGTH
   10 Minute EoMOM: 
3 Back Squats @ 80-85%

PARTNER METCON
   P1: Row for max Calories 
while 
   P2: Completes 10 Down and Backs. 
Then switch. 
   20 Minute AMRAP
Score is Total Calories Rowed + Total Down and Backs.

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THURSDAY

2/20/2020

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STRENGTH
    10 Minute EoMOM of:
3 Deadlifts @ 85%

METCON
   10 S2OH (135/95)
   20 Barbell Push Ups
11 Minute AMRAP

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WEDNESDAY 2/19/20

2/19/2020

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STRENGTH
   10 Minute EoMOM of: 
3 Squat Cleans

METCON 
   Alternating Weighted Lunges (95/65)
   BF Burpees
   Box Jump Overs 
30-20-10

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TUESDAY

2/18/2020

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STRENGTH  
   10 Minute EoMOM of: 
3 Bench Press @ 80-85% of 1RM

METCON
   9 Thrusters (95/65)
   30 D/U's
6 Rounds

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MONDAY

2/17/2020

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STRENGTH
   10 Minute EoMOM of:
3 Squat Snatches 
(think 3 heavy singles in a minute where you still can keep good form)

METCON
    20 Pull Ups
   20 H/R Push Ups
   20 Ab Mat Sit Ups
   20 Squats
5 Rounds

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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US