Wed, 05/22/2019
Pausing Front Squat
Build to heavy set of 2
Hang Squat Clean
Build to heavy single
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees Notes: “A single death is a tragedy. A million deaths is a statistic.” - Joseph Stalin
A morbid thought from the former dictator of the Soviet Union.
There is truth behind this statement that we can relate to. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on
Sat, 05/04/2019
"Sleep Walk"
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)
Rest 3 Minutes
5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95) Notes: “Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway
If you are in the market for a blue Honda, all you see on the road are blue Honda’s. It’s as if they are seemi
Sat, 01/12/2019
"Speed Bump" Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
100/75 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
100/75 Calorie Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95) Notes: This Saturday team workout is for time, with a 30 minute time ca
Wed, 11/28
"Last Call"
Part 1
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
Part 2
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
Rest 3 Minutes
Part 3
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Scale Options
30 Reps instead of 50
Bench Press - DB Press
HSC - Hang Power Clean, MB Clean
Deadlift - KB Deadlift
MetCon Edition
Mon, 01/15/2018
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
Substitutions
DU: 1 Min DU Attempts
60 Singles
Hang Squat Clean: Hang Power Clean
L1
200 M Run
30 Singles
9 Hang Power MB Cleans Notes: Focus today is pushing the movements that occur inside the gym. Looking to complete all the barbell reps in no more than two sets. This can be accomplished by using the runs as a slight recovery. No matter how slow the run is, athletes are always m