Oct 1

Strength

5 x 3 Push Press + 1 Push Jerk

MetCon

5 Rounds of:

5 Clean & Jerk (185/125)

5 Muscle Up or 10 Pull Up

Sep 30

September has been a great month for PRs!!

Strength

3 x ME Ring Dip

3 x 3 High Box Jump

MetCon

8:00 Alt. Tabata

KB Swing

Sit Up

Sep 29

Strength

4 x 3 Back Squat

MetCon

3 Rounds of:
400m Run

21 Hang Power Snatch (75/55)

12 C2B Pull Up

Sep 25

Strength

3 x 1:00 Handstand

3 x 1:00 L-Sit

MetCon

12:00 AMRAP

2 Muscle Up

3 Wall Climb

6 Up-Downs

Sep 24

Strength

5 x 1 Power Jerk

MetCon

3 Rounds of:

400m Run

20 Deadlift (145/100)

20 Push Up

10 Deadlift 

10 Push Up

Sep 23

Strength

3 x 5 WT Pull Up

MetCon

10:00 AMRAP

10 OH Lunge (45/25)

10 K2E

Sep 22

Strength

4 x 2 Clean

MetCon

Team of 2 - 15:00 AMRAP

3 Power Clean (185/125)

7 Box Jump (24/20)

Sep 19

A. OHS - Max

B. 3 x 3 OHS @ 70%

C1. 3 x Alt Front Rack Lunge (:30 Rest)

C2. 3 x 10 Burpee (:30 Rest)

Sep 18

A. Max Vertical Jump

B. 1 Mile Run

C. 500m Row

D. 50 Wall Ball AQAP

Sep 17

Strength

Max Rep Pull Up

then,

3 x 15 Supine Ring Row

3 x 10 Half Moon

MetCon

EMOM for 12:00

3 Box Jump - High

5 Toes To Bar

Sep 16

Amy with an easy 155# PR Front Squat

Strength

Clean & Jerk - Max

MetCon

Grace

30 Clean & Jerk (135/95)

Sep 15

Filthy 50 going down to celebrate Ken's 50th Birthday.

Strength

Front Squat - Max

MetCon

3 Rounds of:

400m Run

21 HR Push Up

21 KB Swing

Sep 12

We will be doing a Birthday WOD for Coach Ken at 4:45 then heading over to Keith and Lindsay's place for our Social Gathering. Bring something to throw on the grill and your bathing suit if you plan to swim (which we encourage!)

A1. 3 x 5 Wt Pull Up

A2. 3 x 5 Wt Ring Dip

B. 3 x 3e Turkish Get Up

C. 1:00 Max Cal AirDyne Sprint

Sep 11

Strength

3 x 3 Press + 2 Push Press

MetCon

4 Rounds of:

400m Run

50 Air Squat

Sep 10

Friday we will be celebrating Coach Ken's 50th B-Day. We will hit a workout at EST at 4:45 then head over to Keith and Lindsay's place to eat, drink and be merry! Bring something to throw on the grill, your beverage of choice and a swim suit if you want to jump in the pool.

Strength

3 x 1:00 L-Hang

3 x 10 Russian Twist

MetCon

5 Rounds of:

10 Hang Power Clean (135/95)

1:00 Rest

Cash Out

1:00e Side Plank

Sep 9

Strength

3 x 10 Bent Over Row

3 x 10-20 Ring Push Up

MetCon

3 Rounds of:

30 KB Swing

15 Burpee

Sep 8

Qualified for the American Open this weekend at The NRG Games in Galveston!

Strength

4 x 1 Hang Clean + Jerk

MetCon

21-15-9

DB Thruster

Toes To Bar

Sep 4

Strength

3 x 5 Snatch Pull w/ Pause at Knee

MetCon

10:00 AMRAP

10 SDHP (95/65)

Broad Jump

200m Run

Sep 3

Strength

3 x 10 MB Twist and Throw

3 x 10e Arm KB Swing

MetCon

5 Rounds of:

10 Pull Up

10 Burpee

Sep 2

Actually called a Felge but close enough.

Strength

3 x 5 Front Squat

MetCon

Power Elizabeth

21-15-9

Power Clean (135/95)

Ring Dip