Strength + MetCon Shoulder Press (5×5 + 20 Bent Over Rows Every :90sec) Metcon (Time) For Time: 1 Cluster 95/65 1000m Row 2 Clusters 800m Row 3 Clusters 600m Row 4 Clusters 400m Row 5 Clusters 200m Row Rx+ 135/95 LvL 3: 900/700/500/300/100 – 75/55 LvL 2: 800/600/400/200/100 – 45/35 LvL 1:500/400/300/200/100 – 35/15 Warm-up
Manic Mondays Moore (Time) 2 Rounds 24 Box Jumps 24/20 6 Handstand Push Ups 7 Deadlifts 275/185 96 AbMat situps 12 Pull Ups 24 DB Overhead Walking Lunges 35/25 21 Double Unders 400m Run June 7th, 1996 – December 24th, 2021 Ant Moore was a beloved member of the Phenix City/Columbus community. Although he was
Cracked out Christmas The 12 Days of Christmas *Barbell* (Time) For Time 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Presses 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Sumo Deadlift High-Pulls Use a single barbell throughout (95/65
Strength + MetCon
Warrior Women Wednesdays Metcon 8min EMOM Odd: 45sec Plank Hold Even: 45sec Hollow Rock Girls Gone Wild v2 (3 Rounds for reps) 3 Workouts, Each For Time "Grace" at 0:00 – 5:00 30 Clean-and-Jerks (135/95 lb) Then, "Karen" at 5:00 – 10:00 150 Wall Ball Shots (20/14) Finally, "Isabel" at 10:00 – 15:00 30 Snatches
