Workouts

Monday --- 10.18.2021

STRENGTH
Every 90 seconds (5 Sets)
2 Snatch Push Press + 1 Overhead Squat
*Build

METCON
"Spongebob Squarepants"
For Time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")

Tuesday --- 10.19.2021

STRENGTH
E2MOM (5 Sets)
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
*Build

METCON
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Pushups

Wednesday --- 10.20.2021

METCON
"The Krusty Krab"
AMRAP 18
20/15 Cal Bike
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups

SKILLS AND DRILLS
Freestanding Handstand Practice
Advanced:
5 sets (10:00)
6-8 Kick up to Handstand +5 sec hold

Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 sec Hold

Beginner:
5 sets (10:00)
3-5 Box Walks

Thursday --- 10.21.2021

STRENGTH
Every 90 seconds (10 Sets)
Clean and Jerk
*Every rep between 70-80% of 1RM Clean and Jerk

METCON
"Goofy Goober"
Teams of 2
4 RFT (Each)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)
*Partner 1 completes full round while P2 rests, then switch until both have completed 4 rounds

Friday --- 10.22.2021

METCON
"The Chum Bucket"
5 RFT
300m Run
20 GHD's
60 Double Unders
-rest 3:00 between rounds-

SATURDAY --- 10.23.2021

METCON
"The Hash Slinging Slasher"
AMRAP 8
4-8-12-16-20...
Calorie Bike
1-2-3-4-5....
Burpee Box Jump Overs (24/20)

-rest 2 minutes-

AMRAP 8
4-8-12-16-20...
Calorie Row
Kettlebell Swings (70/53)

-rest 2 minutes-

AMRAP 8
4-8-12-16-20...
Calorie Bike
1-2-3-4-5....
Power Cleans (185/125)

TRY US OUT