12.4.22 SUNDAY “REBREATHER”
4000/3200m Ski 4000/3200m Row (Every 2min 3 G.I. Janes) For Time (40min Time Cap)
12.3.22 SATURDAY “WEAPON X”
15 Rounds of: 5 Bench Press…225/135 4 Snatch…185/125 10cal Run For Time
12.2.22 FRIDAY “BUFFY”
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 5 min for 25min: 12 Toes to Bar 24 S2OH…95/65 24... Read More
12.1.22 THURSDAY “BLACK LUNG”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 1min AMRAP of Bike Cals 1min Rest 1min AMRAP... Read More
11.30.22 WEDNESDAY “40 THIEVES”
40/32cal Bike 40 S Arm DB Snatch 10 Wall Walks 40 S DB Step Up 40 Knees to Chest 40 High Wall Balls 40 Pull... Read More
11.29.22 TUESDAY “SEMI”
STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 7 Clean n Jerks…135/95 9 Burpee onto Plate 1min Rest... Read More
11.28.22 MONDAY “FAST TRACK”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Reverse Sled Drag…180/135... Read More
11.27.22 SUNDAY “LONG SHOT”
1mile Run 1000m Ski 800m Run 1000m Row 800m Run 500m Ski 400m Run 500m Row 400m Run 250m Ski 200m Run 250m Row 200m... Read More
11.26.22 SATURDAY “BEASTS OF BURDEN”
5 Rounds of: 8 Shoulder Press…135/95 16 Back Squats…135/95 8 Chin Ups 16/12cal Bike 1min Rest For Time
11.25.22 FRIDAY “METEOR MAN”
***NO 6am or 7:30am CLASS TODAY*** STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 5min for 25min: 20... Read More