Friday, 17 September 2021 - POW MIA Recognition Day
Strength: Bench Press 5 Sets X 4 Reps (Build to a Heavy 4 Reps) Conditioning: “Christine” 3 RFT (15 Minute Time Cap) 500/400 Meter Row 12...
Thursday, 16 September 2021
Strength: Front Squat Take @ 20-25 Minutes to Complete: 5-5-5-3-3-3-1-1-1 Conditioning: For Time (8 Minute Time Cap) 400 Meter Run 40...
Wednesday, 15 September 2021
Strength: Strict Press 5 Sets X 5 Reps (Build to a Heavy 5 Reps) Conditioning: “Annie” 50-40-30-20-10 DUs/Singles Sit-ups
Tuesday, 14 September 2021
Conditioning: 10 RFT With a Partner (35 Minute Time Cap) 200 Meter DB Farmer Carry (50/35, Partners Complete Together) 10 Weighted...
Monday, 13 September 2021
Strength: Back Squat Take @ 10-15 Minutes to Build up to a Heavy 3 Back Squats Conditioning: Every 3:00 for 21:00 (7 Rounds) 3 Heavy...
Friday, 10 September 2021
Conditioning: AMRAP 10 15/12 Calorie Row 9 Strict Handstand Push-ups - Rest 5 Minutes AMRAP 10: 15/12 Calorie Row 9 Deadlifts (275/185)...
Thursday, 9 September 2021
Strength: Snatch Complex Take @ 10-15 Minutes to Build And Complete a Heavy Snatch Complex: 2 Hang + 1 Power Snatch Conditioning: AMRAP...
Wednesday, 8 September 2021
Conditioning: 5 RFT 400 Meter Run 1 Legless Rope Climb 3 Rope Climbs Post-WOD: 3 Rounds 25 Russian Twists 1 Minute Plank
Tuesday, 7 September 2021
Strength: Back Squat 2 Sets X 5 Reps @ 75% of 1RM 2 Sets X 5 Reps @ 80% of 1RM 1 Set X 5 Reps @ 85% of 1RM Conditioning: AMRAP 15 25...
Monday, 6 September 2021 - Labor Day
Strength: Take @10-15 Mins to Build to a Heavy Single Clean & Jerk Conditioning: For Time 2/1.5 Mile Bike 15 Unbroken Clean & Jerks...
