August 28, 2022

Mike Viall

Monday, August 29, 2022

August 28, 2022

Mike Viall

3 Touch & Go Power Clean
Take 15 minutes to establish a challenging 3 rep T&G Power Clean

Karen (Time)
For time:
150 Wall-Ball Shots, 20# / 14#

August 26, 2022

Mike Viall

Saturday, August 27, 2022

August 26, 2022

Mike Viall

Metcon (Time)
Partner WOD for time

12-11-10-9-8-7-6
Bike Cals
DB Front Squats (50/35)
*Each partner completes each set.

Then both partners run 800m together

then
12-11-10-9-8-7-6
Bike Cals
V Ups
*Each partner completes each set

Then both partners run 800m together

August 25, 2022

Mike Viall

Friday, August 26, 2022

August 25, 2022

Mike Viall

1000m Row (Time)
Max Effort 1000m Row

Jack (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

In honor of Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, died September 29th, 2009.

August 24, 2022

Mike Viall

Thursday, August 25, 2022

August 24, 2022

Mike Viall

Back Squat
Take 20 minutes to complete 3 sets of 10 Back Squats.
Build each set and find a heavy set of 10

August 23, 2022

Mike Viall

Wednesday, August 24, 2022

August 23, 2022

Mike Viall

Deadlift
Take 20 minutes to complete 10 sets of 3 Deadlifts.
Build and find a heavy set.

August 22, 2022

Mike Viall

Tuesday, August 23, 2022

August 22, 2022

Mike Viall

Front Squat
Take 15 minutes to find a challenging Front Squat

Jackie (Time)
For time
1000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

August 21, 2022

Mike Viall

Monday, August 22, 2022

August 21, 2022

Mike Viall

Hang Power Clean
2 Hang Power Cleans every 30 seconds for 8 minutes. Build.

Metcon (AMRAP - Rounds and Reps)
Amrap for 20 minutes
200m Run
10 Burpee Box Jump Overs (24'20')
5 Push Jerks (135/95, Rx+ 5 HSPU)
3 Strict Pull Ups (Rx+ 1 Rope Climb)

100m = 1 rep

August 19, 2022

Mike Viall

Saturday, August 20, 2022

August 19, 2022

Mike Viall

Metcon (Time)
Partner WOD for time

2000m Row
(Partners switch every 250m, Partner holds Dball while other partner rows)

20 rounds of
3 Burpees over the Bar
4 Deadlifts (95/65)
5 Shoulder to Overhead (95/65)
(Partners switch every round)

200m Walking Lunge together

August 18, 2022

Mike Viall

Friday, August 19, 2022

August 18, 2022

Mike Viall

Back Squat
Take 15-20 minutes to find a challenging 20 rep Back Squat

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

August 17, 2022

Mike Viall

Thursday, August 18, 2022

August 17, 2022

Mike Viall

Bench Press
Take 15-20 to find a challenging 1 rep Bench Press

Metcon (Time)
For time
30 Cal Row
30 Burpee Box Jump Overs
30 Cal Ski
30 Bike Cals
30 Devil Press (35/25, Rx+50/35)
30 Bike Cals
30 Cal Ski
30 Burpee Box Jump Overs
30 Cal Row

30 minute Cap