11-12-2025
Skill : 8×3 shoulder to overhead Metcon : 5 rounds 5 hang clean and jerks 115/65 10 single side dumbbell
11-11-2025
Skill: Superset :5 10-toes to bar 20-pulls ski erg Metcon: Amrap :15 3 wall walks 30 double unders 300m run
11-10-2025
Skill : 5×5 deadlift Metcon : 21-15-9 chest to bar pull ups v ups dual dumbbell alternating lunges 50/35 hollow
11-8-2025
Metcon : Fat Fran doesn’t want to run 21-15-9 thrusters 135/95 pull ups *every time you go unbroken it’s a
11-7-2025
Skill: 8×3 Touch and Go snatches Metcon: 10 rounds 5 toes to bar 5 Russian push ups with disc
11-6-2025
Skill : 8×3 Shoulder to Overhead Metcon : 5 rounds 25 double unders 200m Run 25 double unders 20 pairs
11-5-2025
Skill : 5×5 deadlift Metcon : Amrap 20 5 chest to bar pull ups 10 sumo deadlift 135/95 15 turkish
11-4-2025
Skill : 5×5 Back Squat Metcon : 21-15-9 Hang Squat clean + front squats 135/95 Push + burpee
11-3-2025
Skill : 8×3 Wall Walks Metcon : Fight Gone Bad 1 minute : 3 rounds 1. Vups 2. Hollow Rocks
