Oct 19-Oct 23

MONDAY SKILL Toes to bar (T2B) METCON AMRAP 8:00 8 Deadlifts 225/155 8 Burpee over bar 8 T2B ENDURANCE Run 800m, rest 2:00 Run 400m, rest 1:00 Run 200m ABS **** TUESDAY SKILL Clean and jerk warmup METCON For time: 10-8-6-4-2 Clean and Jerk, 135/95 2 rounds of “Cindy” after every set (Cindy = 5 […]


Oct 13th-Oct 18th

  CFP week of 10/13 **** MONDAY SKILL HSPU progressions METCON 4 Rounds for time: 20 Single leg KB deadlifts, 10 R then 10 L 53/35# 15 Lateral box overs 20 in. (2 feet touch top of box/ground, step up/down ok) 10 HSPUs 200m Run ACCESSORY WORK 6:00 challenge: run 800m then complete max rep […]


Oct 6-Oct 10

  CFP 10/6 **** MONDAY SKILL A. Shoulder mobility B. Toes to bar progressions METCON 5 RFT: 12 KBs 53/35 12 Toes to bar 200m Run ACCESSORY WORK Every 2:00 for 5 rounds (10 mins) complete the following: 1. 12 Wall balls 20/14 2. Max rep situps in remaining time *Score is situp repetitions **** […]