09.06.22
Deadlift (Weight)
Front Squat (Weight)
Metcon (Time)
Cardio Finisher:
80 burpees for time
while complete a 100m sprint at the top of each minute
80 burpees for time
while complete a 100m sprint at the top of each minute
09.05.22
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
09.03.22
Metcon (Time)
Teams of 2
1600m Run
80 Deadlifts (115/80)
1200m Run
60 Front Squats
800m Run
40 power cleans
400m run
20 thrusters
1600m Run
80 Deadlifts (115/80)
1200m Run
60 Front Squats
800m Run
40 power cleans
400m run
20 thrusters
Split up as needed including the run
