WEEK OF 5/15/23 PROGRAM NOTES
This week we will be transitioning away from the pure strength that we were previously doing with Wendler’s 5…3…1. Before we begin another strength cycle... Read More
MONDAY 5.15.23 “MIDGE MURPH”
BUILDER: 15…12…9 of: Strict Pull Ups Bent Over BB Row DB Curls DB Lateral Raise METCON: 800m Run Then: 3 Rounds of: 20 Pull Ups... Read More
TUESDAY 5.16.23 “BAGMAN”
OLYMPIC: 7×2 Snatch Complex (1 below the knee, 1 above the knee, 1 Snatch) METCON: Every 3min for 21min: 15/12cal Bike 2 Sandbag Cleans…150/100 10m... Read More
WEDNESDAY 5.17.23 “THE SKINNY”
BUILDER: 15…12…9 of: DB Bench Press BB Shoulder Press Dips DB Skull Crushers METCON: 15 Rounds of: 10m Sled Push 7 Toes to Bar 5... Read More
THURSDAY 5.18.23 “CRUCIBLE”
OLYMPIC: 7×2 Clean Complex (1 below the knee, 1 above the knee, 1 clean) METCON: 30min EMOM of: 0:00-15min- 9/7cal Ski 16min-30min- 9/7cal Row and... Read More
FRIDAY 5.19.23 “BALL DECEND”
CORE VALUES: 100 Sit Ups 100 Russian Twists 100 Grasshopper 9min Cap METCON: 27…21…15…21…27 of: High Wall Balls…20/14…12/11 KB Swing…70/53 For Time (15min Time Cap)