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)
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