1.20.20 MONDAY “BACK HAVOC”
Strength: 5 Back Squat @ 65% 5 Back Squats @ 75% 5+ Back Squats @85% This week we are beginning a cycle of Wendler’s 5/3/1... Read More
1.19.20 SUNDAY “LONG DUCK DOUBLE”
2 Rounds of: 18min AMRAP of: 25cal Run 25cal Row 25cal Bike 25cal Ski 2min Rest For Total Reps (EMOM 2 Burpees)
1.18.20 SATURDAY “WHITE GLOVE”
18min AMRAP of: 21 Clusters…135/95 21 Chest to Bar Pull Ups 21 Bike Cals 21 Ski Cals For Total Reps
1.17.20 FRIDAY “DRAGGIN BOAT”
Strength: Max 30m Sled Push (inside) Metcon: 4 Rounds of: 4min AMRAP of: 30/20cal Row 60m Sled Drag…315/225 4min Rest For Total Reps
1.16.20 THURSDAY “CINDY LOO HOO”
Auxiliary: 21…15…9 of: Barbell Sit Ups…95/65 Rt Side Plank Hip Raises Lf Side Plank Hip Raises Metcon: 3 Rounds of: 33cal Run 4 Rounds of... Read More
1.15.20 WEDNESDAY “HUFFY”
Strength: Every 2min for 8min: Snatch Complex (Complex= 2 Hang Snatch, 3 Power Snatch, 4 OHS) Metcon: 3 Rounds of: 5min AMRAP of: 12 Snatch…135/95... Read More
1.14.20 TUESDAY “BOUNDER”
Strength: Take 20mins to work up to a 1RM Deadlift and a 1RM Shoulder Press. Metcon: 3 Rounds of: 15cal Run 15 KB Swings…70/53 3min... Read More
1.13.20 MONDAY “BACK RACK”
Strength: Take 15mins and work up to a 1RM Back Squat and a 1RM Pull Up Metcon: 9 Back Squats…205/135 15 Chest to Bar Pull... Read More
1.12.20 SUNDAY “STEAM TRAIN”
3 Rounds of: 200m Sled Push…45/25 50/35cal Ski 50/35cal Row 800m Run For Time
1.11.20 SATURDAY “GIANT”
5 Rounds of: 8 DB Hang Clean…80/55’s 9 Deadlifts…315/225 10 Strict HSPU…(2)35’s (Every 2min 11 Goblet Squats…97/70) For Time (35min Time Cap)