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Tuesday, May 5, 2020


Warm Up

3 rounds: 1:00 Marchers in place 30 Flutter Kicks 20 Bodyweight Single Leg RDLs

Metcon On the 0:00… 5 Rounds of Modified Cindy 50 Odd-Object Ground to Shoulder

On the 8:00… 4 Rounds of Modified Cindy 40 Odd-Object Squats

On the 16:00… 3 Rounds of Modified Cindy 30 Odd-Object Thrusters

*Modified Cindy 10 Push-ups 20 Air squats

*Odd object can be anything weighted, make it a challenge

Metcon Advanced with Some Equipment On the 0:00… 5 Rounds of “Strict Cindy” 50 Single Dumbbell Power Cleans

On the 8:00… 4 Rounds of “Strict Cindy” 40 Dumbbell Goblet Squats

On the 16:00… 3 Rounds of “Strict Cindy” 30 Alternating Single Arm Squat Clean Thrusters

*Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats

Accessory Work

3 Rounds: 10-15 DB Hammer Curls (Each Side) 10-15 DB or Bodyweight Windmills (Each Side) 20 Supermans

Stretch Sesh!

2 Rounds of

1:30 Pigeon Stretch (Each Side) 2:00 Pancake Stretch

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Front Squat  10 x 2 every 2minutes  12 Minute amrap 2 Rounds  6 BFB 3 squat cleans 135/95 2 Rounds 6 BFB 3 squat cleans 185/105 2 Rounds 6 BFB 3 Squat cleans 205/125 2 Rounds 6 BFB 3 Squat cleans 225

Thursday, August 13, 2020

Shoulder press every 2minutes 10 x 2 For Time: 50 Dubs 27 STO 95/65 27 TTB 50 Dubs 21 STO 115/80 21 TTB 50 Dubs 15 STO 135/95 15 TTB 50 Dubs 9 STO 155/105 9 TTB