MONDAY 3.27.23 “COLD DEAD HANDS”
STRENGTH: 7…5…3 of: Deadlift Shoulder Press METCON: 3 Rounds of: 5min AMRAP of: 21cal Row 21 HSPU…25’s 21 Deadlifts…185/125 21 Lateral Hops Over Bar 3min... Read More
TUESDAY 3.28.23 “GARLIC KNOTS”
OLYMPIC: 4×3 Clean High Pull 7×2 CnJ Complex 1 High Hang Squat Clean, 1 Squat Clean, 1 Jerk METCON: 6 Rounds of: 8 DB Double... Read More
WEDNESDAY 3.29.23 “DRAG QUEEN”
METCON: 5 Rounds of: 90m Reverse Sled Drag…315/225 30/21cal Ski 20 Burpee Bar Touch 1min Rest For Time (32min Time Cap)
THURSDAY 3.30.23 “STROKE VOLUME”
CORE VALUES: 34…21…13 of: DB Sit Ups Strict Toes to Bar or Knees to Chest METCON: 10min EMOM of: :20sec AMRAP Treadmill Calories 10min EMOM... Read More
FRIDAY 3.31.23 “POWER WHEELS”
STRENGTH: 7…5…3 of: Pull Ups Bench Press METCON: 2 Rounds of: 40/30cal Bike 50 Air Squats 20 Power Cleans…135/95 2min Rest For Time (22min Time... Read More
SATURDAY 4.1.23 “IRON WORKS”
3 Rounds of: 17cal Ski 20 Back Squats…155/105 15 Snatch…155/105 15 Bench…155/105 For Time
SUNDAY 4.2.23 “LONG FUSE”
2 Rounds of: 60cal Run (Every 4min 20 KB Swings…70/53) 60/42cal Ski (Every 4min 10 Burpee onto plate) 60/42cal Bike (Every 4min 12 Snatches…75/55) 100... Read More
MONDAY 3.21.23 “SANDY CLAWS”
OLYMPIC: 5×2 High Hang Squat Clean @ 80% 5×2 High Hang Squat Snatch @ 80% METCON: 3 Rounds of: 21 High Wall Balls…20/14…12/11 15 Sandbag... Read More
TUESDAY 3.21.23 “SKID ROW”
STRENGTH: 7…5…3 of: Barbell Bent Over Rows Chin Ups METCON: Every 4min for 20min: 60m Sled Push…225/135 27/21cal Row For Slowest Round
WEDNESDAY 3.22.23 “30 ROCK”
30 Rounds of: (2) 10m Shuttle Touch 7 Jumping Air Squats 5 KB Swings…70/53 3 Burpee 1 Ring Muscle Up (sub- 3 Pull Ups) For... Read More