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Getting Stronger, Faster, Healthier... all in my Garage!
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  • 11/19/18--05:00: October 19, 2018
  • Metcon Every 5 minutes for 30 minutes: record each set’s time 10 Strict Pull ups 15 Toes To Bar 20 Push ups 25 Wall Ball ROMWOD

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  • 11/21/18--05:00: November 21, 2018
  • Strength Every 2-3 minutes, for 6 sets of Deadlifts: Set 1:  5 reps @ 75% Set 2:  3 reps @ 80% Set 3:  1 rep @ 85% Set 4:  3 reps @ 87% Set 5:  2 reps @ 90% Set … Continue reading

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  • 11/22/18--05:00: November 22, 2018
  • “THE GOBBLER” for time, with a partner: Run 200m (together) 100 Double-Unders/300 singles Run 200m 100 Sit-ups Run 200m 100 Pull-ups Run 200m 100 Wall-Balls 20/14 Run 200m 100 Burpees Run 200m 100 KB Swings 55/35 Run 200m 100 second … Continue reading

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  • 11/26/18--05:00: November 26, 2018
  • MetCon Three rounds for time of: 15 Deadlifts 50 Double Unders Rest until relatively recovered, then… Strength/Skill Three sets of: Single Leg Deadlifts x 6-8 reps each leg @ 4011 Rest 1 minute Barbell Glute Bridges x 6-8 reps @ … Continue reading

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  • 11/28/18--08:09: November 28, 2018
  • Metcon “Saved by the Barbell” Three rounds for max reps of: 1 Minute of Burpees 1 Minute of Wall Ball Shots (20/14 lbs) 1 Minute of Deadlifts (115/75 lbs) 1 Minute of Medicine Ball Sit-Ups (20/14 lbs) 1 Minute of … Continue reading

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  • 11/30/18--05:00: November 30, 2018
  • Strength Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. MetCon Every minute, on the minute, for 12 minutes (4 sets) of: Minute 1 – 50 Double-Unders Minute 2 – … Continue reading

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  • 12/03/18--11:00: December 3, 2018
  • Strength Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set … Continue reading

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  • 12/05/18--05:00: December 5, 2018
  • Strength Every 3 minutes, for 18 minutes (6 sets): Front Squat x 1 rep @ 90-95% or more of 1-RM Metcon Complete as many rounds and reps as possible in 12 minutes of: 3 Hang Squat Cleans (135/95 lbs) 3 … Continue reading

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  • 12/07/18--11:42: December 7, 2018
  • Metcon In teams of three, complete three rounds each of:350 Meter Row(rest station)20 Front Squats (50/35 lbs)(rest station)20 Sit ups(rest station) Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they … Continue reading

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  • 12/10/18--05:00: December 10, 2018
  • StrengthEvery 2 minutes, for 6 minutes:High Hang Snatch x 1 rep @ 55-60% Every 2 minutes, for 6 minutes:Hang Snatch x 1 rep @ 65-75% Every 2 minutes, for 10 minutes:Snatch x 1 rep @ 75-90% MetconFor time:40 Calorie row30 … Continue reading