Author: Rachael Graves

Strength Deadlift Workout “Diane”21-15-9 DeadliftHandstand Push-Up

Strength Bench Press Workout 4 Rounds for Time:300m Run12/10 Cal Bike15 Pull-Ups

Workout AMRAP 16 MINUTES: 21-15-9Box JumpsKB SwingsToes to Bar

Workout 30 Rounds For Time:5 Wall Ball Shots3 Handstand Push-Ups1 Power Clean Partner Option*60 Rounds for Time:P1 starts a full round while P2 rests. Once P1 completes a full round, P2 can start their round.

Workout 2 SETS500/400m Row400m Run20 Burpees Over Rower Post-Workout Strength Bench Press

Strength 1 Hang Squat Snatch + 1 Snatch Workout FOR TIME:2-4-6-4-2Hang Squat Snatch25-50-75-50-25Double Unders

Workout AMRAP 14 Minutes:7 Chest to Bar Pull-Ups14 Alt. DB Goblet Box Step-Ups21 Sit-Ups

Strength Deadlift Workout 6 SETS: 7 Deadlifts15/12 Cal Bike

Our programming goal for the month of December is to cover as many areas of fitness as possible.  We’re focusing on an even mix of Deadlift, Squat, and press as well as olympic lifting.  Metcons will vary from short sprints with rest, to long endurance sessions that will test your Grit.  Here’s what to expect […]

Strength Back Squat Workout EMOM 20 Minutes: MIN 1 + 2 – AMRAP of 8 burpees + 12 Toes to BarMIN 3 – Max Wall BallsMIN 4 – Rest