9.15.2022Back Squat (5x5 75%)Metcon (Time)For Time 50/40 Cal Row/Bike/Ski 40 Double Unders 30 Push Ups 20 V-Ups 10 Hang Squat Snatch 75/55 (rx+ 115/75)

9.14.2022Deadlift (3@70%, 3@80%, max @ 90%)Metcon (AMRAP - Rounds)12 Min EMOM 1. 10 DB Front Rack lunge 30/20 (rx+ 50/35) 2. 10/8/Cal Bike (rx+ 15/12) [...]

9.13.2022Back Squat (3@705, 3@80%, Max @ 90%)Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max Rep Pull-ups

9.12.2022Shoulder Press (3@70%, 3@80%, max @ 90%)Metcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 SDLHP 75/55 (rx+ 95/65) Burpees over the Bar Rest 2 Minutes 10-9-8-7-6-5-4-3-2-1 SDLHP Burpees Over [...]

9.11.2022Metcon (Time)A lot of Running for Time 100M, 200M, 400M, 800M, 400M, 200M, 100M 1 MIN REST BETWEEN RUNS Total time including rests is your [...]

9.10.2022Power Snatch (5@65%, 5@75%, 5x1 @ 85%)Metcon (Time)7 RFT (20 Min Cap) 30/20 (rx+ 53/35) LEFT arm 5 Single Arm DB Thrusters 10 DB Snatch [...]

9.9.2022Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsHalf Chelsea (AMRAP - Rounds)30 Min E2Mom [...]

9.8.2022Push Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Reps)30 seconds work 30 seconds rest 4 of each 1. Row Calories 2. Wall Ball 20/14 [...]

9.7.2022Back Squat (5@65%, 5@75%, max@85%)Metcon (AMRAP - Rounds and Reps)4 min Bear Complex Power Clean 75/55 (rx+ 115/75) Front Squat Push Press Back Squat Push [...]

9.6.2022Deadlift (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Reps)2 min Amrap 4 Power Snatch 75/55 (rx+ 115/75) 6 Push Ups 1 min rest 2 min [...]