11.28.20 SATURDAY “U-HAUL”
200m Sled Drag…135/90 3 Rounds of: 20 Pull Ups 10 Burpee Bar Touch Then: 200m Farmers Carry…97/70 3 Rounds of: 20/15cal Row 10 Deficit HSPU…(2)45’s... Read More
11.27.20 FRIDAY “AFTER BURNER”
STRENGTH: Work up to a heavy 1rep Power Clean Then: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 3min AMRAP of: 11 Bench... Read More
11.26.20 THURSDAY “GOBBLETIME GIDDYUP”
**9am and 10:30am CLASS ONLY** **No 6:00am Class on Friday 11.27.20** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB... Read More
11.25.20 WEDNESDAY “STACKED”
*NORMAL CLASS SCHEDULE TODAY* *9:00am and 10:30am CLASS ONLY ON THURSDAY* STRENGTH: 6min EMOM of: 2 Power Snatch METCON: 6 Rounds of: 5 Snatches…155/105 7... Read More
11.24.20 TUESDAY “TERRIBLE 2’s”
STRENGTH: Every 2min for 8min: 4 Bench Press 6 DB Shoulder Press 8 S. Arm Push Ups * Place a band under your chest while... Read More
11.23.20 MONDAY “TWISTED METAL”
STRENGTH: Every 2min for 8min: 4 Strict Pull Ups 6 Bent Over Rows 8 Barbell Curls METCON: 21…15…9 of: DB Clean n Jerks…50/35’s Bike Cals... Read More
11.22.20 SUNDAY “6 MINUTE”
Every 6min for 42min: 20/15cal Ski 20/15cal Row 20/15cal Bike For Total Time of all 6 Rounds
11.21.20 SATURDAY “HEMMORAGE”
Every 4min for 20min: 60m Sled Push…225/180 9 Chest to Bar Pull Ups 7 Shoulder to OH…185/125 5 Squat Cleans…185/125 For Total Time of all... Read More
11.20.20 FRIDAY “FROZONE”
METCON: 2 Rounds of: 36/28cal Ski 36/28cal Bike 28 KB Swing…70/53 28 Dips 2min Rest For Time (15min Time Cap) AUXILIARY: Death by 10m Shuttle... Read More
11.19.20 THURSDAY “ROPES COURSE”
STRENGTH: 5min EMOM of: 2 Power Snatch METCON: 21…18…15…12 of: Snatch…115/75 OHS…115/75 (2 Rope Climbs before each set) For Time (13min Time Cap)