MONDAY 4.10.23 “WATER SPOUT”
STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 METCON: 6…5…4…3…2…1 of: “Cindy” Rounds (21/17cal Row after each set) For Time (24min... Read More
TUESDAY 4.11.23 “AVALANCHE”
OLYMPIC: 5×2 Below the knee Hang Squat Clean 7×1 Jerk METCON: 34…21…13…8 of: Ski Calories Clean n Jerk… (progressively heavier) (1min Rest after each round)... Read More
WEDNESDAY 4.12.23 “BLADERUNNER”
STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Wall Walks 200m Run 2min Rest then: 3... Read More
THURSDAY 4.13.23 “BAR MADE”
OLYMPIC: 5×2 Below the knee Hang Squat Snatch 7×1 Heaving Snatch Balance METCON: 15min EMOM of: :20sec AMRAP of Bike Cals 2 Bar Muscle Up... Read More
FRIDAY 4.14.23 “BULLETPROOF”
STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 18min: 15 Snatches…95/65 15 HSPU…45’s For Slowest Round
SATURDAY 4.15.23 “MUSCLE BEACH”
8 Rounds of: 10 Weighted Chin Ups…25/15 10 Shoulder Press…115/65 10 Back Squats…185/125 30m Reverse Sled Drag…270/225 For Time
SUNDAY 4.16.23
OLYMPIC: 5×3 Snatch Pull 4×3 Snatch 5×3 High Hang Squat Clean ZONE 2: 2400m Row 2000m Ski 1600m Run For Recovery