2.12.23 SUNDAY “SLOW COOKER”
OLYMPIC: 5×5 OHS 5×5 Snatch High Pull 5×1 Squat Snatch ENDURANCE: Every 5min for 35min: 32/25cal Row 25/20cal Bike For Slowest Round
2.11.23 SATURDAY “CHEST BUMP”
5 Rounds of: 20 Bench Press…135/85 60m Reverse Sled Drag…225/180 30 S DB Squats…70/50 For Time
2.10.23 FRIDAY “THE BARBER”
JACKED: 18…16…14 of: Shoulder Press DB Bench Press Dips METCON: 30 Snatches…115/75 60 Pull Ups (30 Bar MU) 30 Snatches For Time (12min Time Cap)
2.9.23 THURSDAY “EXHALATION”
CORE VALUES: 3 Rounds of: 50 Grasshoppers (Lf side, Rt side= 1) 30 DB Sit Ups 30 Goodmornings METCON: 8 Rounds of: :30sec AMRAP Bike... Read More
2.8.23 WEDNESDAY “COUNT DOWN”
10min AMRAP of: 10cal Run 10cal Ski 10m Sled Push…180/135 10 Toes to Bar 2min Rest 9min AMRAP of: 19 Wall Balls 19 HSPU 19... Read More
2.7.23 TUESDAY “ROWMAGEDDON”
JACKED: 18…16…14 of: Strict Pull Ups Bent Over Row DB Curls METCON: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlifts…185/125 20 Burpee Over... Read More
2.6.23 MONDAY “TOTAL BODY BAR”
MILE MASTERY: 1mile Final Test METCON: 27…21…15…9 of: Hang Cleans…95/65 S2OH…95/65 Back Squat…95/65 For Time (15min Time Cap)
2.5.23 SUNDAY “DUSTER”
Every 3min for 36min: 1st 3min: 6 Burpee Over Rower 20/15cal Row 2nd 3min: 6 Chin Ups 20/15cal Bike For Slowest Round