April 16, 2023

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 3 Rounds of: 3min AMRAP of: 15/12cal Ski 12 DB Thrusters…50/35’s... Read More

OLYMPIC: 5×1 Clean n Jerk 3×2 Clean Pull METCON: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For Time (15min Time Cap)

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON Every 10min for 30min: 38 Wall Balls…20/14…10 38 KB Hang Snatch... Read More

OLYMPIC: 5×1 Snatch 3×2 Snatch Pull METCON: 3min AMRAP of Run Calories 2min Rest 3min AMRAP of Ski Calories 2min Rest 3min AMRAP of Bike... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 12 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats... Read More

5 Rounds of: 18/15cal Bike 9 Power Cleans…185/125 18 HSPU…(2) 35’s For Time ***SEMIFINAL FUNDRAISER TODAY 3:00pm. Pot Luck (sign up sheet at whiteboard). There... Read More

OLYMPIC: 5×2 Hang Squat Clean 5×2 Hang Squat Snatch Snatch ZONE 2: 2000m Row 2000m Run 500m Row 500m Run 2000m Row 2000m Run For... Read More