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FRIDAY

2/26/2021

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STRENGTH
   12 Minute EoMOM of 
Back Squats 
 10, 10, 7, 7, 5, 5

METCON 
   Row for Calories
   Run Down & Backs
   Burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
25 Minute CAP
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THURSDAY

2/25/2021

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STRENGTH
   12 Minute EoMOM of 
Bench Press 
 10, 10, 7, 7, 5, 5

METCON - "Diane"
   Deadlifts (225/155)
   H/S Push Ups
21 -15 - 9
14 Minute CAP
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February 24th, 2021

2/24/2021

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STRENGTH
Tabata 1: Walking Plate Pinches
                              AND
                    Alternating Lunges

Tabata 2: Plank Tabata


METCON
1:00 Rowing
0:20 REST
1:00 Max Box Jumps (30"/24")
0:20 REST
1:00 KB Swings or Snatches (53/35)
0:20 REST
4 Rounds
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TUESDAY

2/23/2021

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STRENGTH
   10 Minute EoMOM of: 
4 Push Press
4 Push Jerks


METCON
Subject to a 16 Minute CAP
   20 Cleans (135/85)
   20 BF Burpees
   15 Cleans (155/105)

   15 BF Burpees
   10 Cleans (185/125)

   10 BF Burpees
If you get this far then complete AMRAP of:
   5 Cleans (205/155)

   5 BF Burpees
Until your 16 Minute Time Cap 

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MONDAY

2/22/2021

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

METCON - "Angie"
   100 Pull Ups
   100 Push Ups
   100 Ab Mat Sit Ups
   100 Squats
22 Minute CAP
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FRIDAY

2/19/2021

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

METCON - "DT"
   12 DL (155/105)
   9 Hang Power Cleans (155/105)
   6 Push Jerks (155/105)
5 Rounds
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THURSDAY

2/18/2021

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

METCON
    T2B 
   V-Ups
   C2B Pull Ups
   Run Down  & Backs
5, 10, 15, 20.... (18 Minute AMRAP)
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WEDNESDAY

2/17/2021

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

METCON
    2 Cleans (225/155)
    4 Front Squats (225/155)
   12 Box Jump Overs (30/24)
   24 D/U's
4 Rounds 

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TUESDAY

2/16/2021

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

METCON 
   10 Snatches (95/65)
   15 Burpees
   20 Wall Balls (20/14)
4 Rounds (18 Minute CAP)

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MONDAY 2/15/21

2/15/2021

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


       PARTNER METCON
   P1: Run 200 Meters 
while 
   P2: Row for Calories while Partner Runs
Switch 
**********************************************
   P1: Run 400 Meters 
while 
   P2: Row for Calories while Partner Runs
Switch

**********************************************
   P1: Run 800Meters 
while 
   P2: Row for Calories while Partner Runs
Switch

**********************************************
   P1: Run 400 Meters 
while 
   P2: Row for Calories while Partner Runs
Switch

**********************************************
   P1: Run 200 Meters 
while 
   P2: Row for Calories while Partner Runs
Switch

FOR TIME
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
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  • Contact US