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)
11.18.20 WEDNESDAY “FAST TWITCH”
STRENGTH: 5min EMOM of: 3 Bench Press METCON: Every 3min for 18min: 20/15cal Row 12 Bench Press…155/95 12 Box Jumps…30/24″ For Total Time of 6... Read More
11.17.20 TUESDAY “PACKAGE”
STRENGTH: 9…7…5 of: Heavy Shoulder to OH Heavy Deadlift METCON: 27…21…15…9 of: Deadlift…185/125 Strict HSPU… floor Toes to Bar For Time (14min Time Cap)
11.16.20 MONDAY “FIRE BALL”
STRENGTH: Every 2min for 10min: 2 Back Squats 2 Weighted Chin Ups METCON: 5 Rounds of: 2min AMRAP of: 15/10cal Bike 18 Wall Balls…20/14…10/9 18... Read More
11.15.20 SUNDAY “KITCHEN SINK”
25 Rounds of: 5 Push Ups 5 KB Swings…70/53 200m Run For Time
11.14.20 SATURDAY “DIRTY DOZEN”
6 Rounds of: 12 Heavy Wall Balls…30/20…10/9 12 DB Burpees…50/35’s 12 DB Shoulder to OH…50/35’s 12 DB Step Ups…50/35’s 12 Chest to Bar Pull Ups... Read More
11.13.20 FRIDAY “JERK BLOCK”
STRENGTH: 8min EMOM of: 2 Hang Cleans 1 Squat Clean 1 Jerk METCON: 10-1 of: Clean n Jerk…155/105 Burpee Box Jumps…24/20″ For Time (15min Time... Read More
11.12.20 THURSDAY “COLONIC”
METCON: 10 Rounds of: 18/15cal Row 4 Devils Press…50/35’s 8 Toes to Bar 1min Rest For Time (29min Time Cap) AUXILIARY: 75 Weighted Sit Ups…25/15... Read More
11.11.20 WEDNESDAY “BAD INTENTIONS”
STRENGTH: 7min EMOM of: Each round work up to a 2rm Pull Up METCON: Every 4min for 16min: 9 Burpee Bar Touch 21 Pull Ups... Read More
11.10.20 TUESDAY “RENEGADE”
STRENGTH: Every 2min for 8min: 6 Renegade Rows 3 Back Squat METCON; 3 Rounds of: 33/27cal Ski 33 Back Squats…115/75 33 DB Renegade Rows…50/35’s 3min... Read More