(240) 317-5303

Friday 01 October

6 Rounds For Time
400m Run
12 Box Jump Overs 30/24

GREAT job this past month, ladies and gents!

Thursday 30 September

Strength
In 15 minutes, build to heavy 3 touch and go clean+push jerk

At 18:00

“Grace”
For Time
30 Power Clean+Jerk 135/95

Wednesday 29 September

For Rounds & Reps:
AMRAP 5:
5 KB Single-Arm Swings (53/35#)
10 Up-downs to Plate

  • Rest 3:00

AMRAP 4:
10 Russian KB Swings
10 Up-downs to Plate

  • Rest 3:00

AMRAP 3:
Max Distance Single-KB Farmer Carry

Tuesday 28 September

EMOM 5
5 Deadlifts at 60% 1RM
At 5:00 Max Reps Unbroken at 60% 1RM

5 Rounds For Time
500m Row
50 Double Unders

Saturday 25 September

For Time

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans 115/85

100m Run

3:00 Plank

100m Run

30 Front Rack Lunges 115/85

100m Run

100m KB Farmers Carry 2x 70/53

100m Run

Wednesday 22 September

3 Rounds For Time
1000m Run
50 Abmat Situps
25 Deadlifts 185/125
Rest 2:00 Between Rounds

Happy Birthday, Matteo! 🥳

Tuesday 21 September

EMOM 7
1 Strict Press

3 Rounds For Time
25 Dumbbell Push Jerks 50s/35s
50 Double Unders
25 Dumbbell Step Ups 50s/35s 24”/20”
50 Double Unders