Tuesday 11/8/22Reps on the deadlift go 5-5-5-5-3-3-3-3-1-1-1-1 For the metcon the sets of 3 alternate between power cleans (155/105) and bar muscle ups.

Monday 11/7/22 The weight for the back squat in the metcon should be heavy but doable unbroken for at least 3 sets. If sets are... Read More

Sunday 11/6/22

Saturday 11/5/22Alternate between each couplet for 5 rounds each. For the clean and jerks the weight goes up each round 135/95 155/105 185/125 205/145 225/155

Friday 11/4/22 You may also do 2x the pullups in place of the burpees

Thursday 11/3/22Each round rotate between rope climbs and wall climbs. If you get 6 you can stop

Wednesday 11/2/22

Tuesday 11/1/22

Monday 10/31/22 Don’t forget to wear your Halloween costume tomorrow!!! Alternate back and forth between each 4 min amrap for a total of 3 times... Read More

Sunday 10/30/22 you may snatch or clean for the emom