Strength Front Squats Check your numbers from 6/17, if you completed 10, 10 and 8-10 reps of your sets, add 5-10# to each set and continue the 10 – 10 -8-10 rep cycle. Met Con RX+ 95/65 50 Thrusters, 100 DUs; 40 Thrusters, 100 DUs; 30 Thrusters, 100 DUs; 20 Thrusters,...Read More

Strength Bench Press Continue the 10 rep cycle that we’ve been following. Check numbers from June 19. Add 5 – 10 # to each set.  Stay true to your numbers, only progress if you’ve made your last sets. Repeats; rest = work 10, 10, 8-10 Met Con With a running clock, work 20 minutes. Run...Read More

Strength Deadlift Check your numbers from 6/18, if you completed 10, 10 and 8-10 reps of your sets, add 5-10# to each set and continue the 10 – 10 -8-10 rep cycle. Met Con 5 Rounds for Time: 3 Muscle-Ups or 6 CTB Pull Ups 10 Weighted Reverse Lunges 50 Flutter KicksRead More

Strength BB Rows 3 X 10; DB/KB Alternating Rows 2 X 10 Met Con 50 Ring Dips Time cap of 8 minutes. Then, clock starts Death by Box Jumps Minute 1, 1 box jump, minute 2, 2 box jumps, etc.Read More

Strength Snatch Visit your numbers from 6/13, if you established a max, work sets of 10@70%, 10@75%, 8-10@80%, add to your sets appropriately, or work on techique in manageable sets.   Met Con AMRAP – 12 minutes 10 SDHP (155/95) 50 Double Unders 5 HSPU Rest 2 min AMRAP – 2 minutes Max number Burpees...Read More

Strength Back Squat Sets of 10, adding weight if you completed your sets of 70%, 75%, and 80% on 6/10, add 5 to 10 pounds for each set, and continue sequence. Met Con “Squat a Ton and Run” Four Rounds for Time.. Squat One Ton and run 400 m (One ton = 2,240 pounds) Pick...Read More

Strength Push Press Sets of 10, adding weight if you completed your sets of 70%, 75%, and 80% on 6/9, add 5 to 10 pounds, and continue sequence.   Met Con *Cindy w/ a jerk 10 Clean & jerk 5 Rounds of Cindy 10 Clean & jerk 5 Rounds of Cindy 10 Clean & jerk...Read More

Strength Cleans If you did the 70%-75%-80% on 6/3 and were successful with the sets, ending the 3rd set with 8-10 reps, then increase each set by 5-10#, and continue with same sequence. Met Con 6 Rounds for time: 100 M Run 12 Push-ups 12 Box Jump overs 24/20” Slam ball (over each) shoulder toss...Read More

Strength Bench Press Add 5 – 10 # to each set from last 10 rep bench press on June 2. Need to hit 10 reps on sets 1 and 2 or readjust weight. Met Con EMOM 10 minutes 3-4 Clusters @85% of push jerk max Rest 3 minutes AMRAP 5 minutes Max number of Clusters (95/65)Read More

Strength Deadlift I think everyone is getting the hang of this now, if you need help, let one of us know. Check your numbers from 6/12, if you completed, 10, 10 and 8-10 reps of your sets, add 5-10# to each set and continue the 10 – 10 -8-10 rep cycle. Met Con 50 DU...Read More