(240) 317-5303

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

Monday 20 September

In 12:00 Build to heavy complex of : 1 Snatch Pull + 1 Hang Power Snatch

At the 15:00

3 Rounds for Time

15/11 Cal Bike

12 Power Snatches 95/65

9 Burpees

Saturday 18 September

AMRAP 20, With a Partner

80/55 Cal Bike

60 Pushups

40 Pullups

20 Box Jumps 24/20

One person works, while the other rests

Friday 17 September

10 Minutes to Build to Heavy Single Power Clean

AMRAP 10
5 Power Cleans 165/110
10 Toes to Bar

Thursday 16 September

In 7 Min, Build to Heavy 2 Rep Back Squat

At 10:00, For Time

21 Back Squats (Bodyweight)

7 Rope Climbs

15 Back Squats (Bodyweight)

5 Rope Climbs

9 Back Squats (Bodyweight)

3 Rope Climbs