10.21.20 WEDNESDAY “COUGH SYRUP”
STRENGTH: 7min EMOM of: 1 Clean n Jerk METCON: 8 Rounds of: 8 Clean n Jerks…135/95 8 Strict HSPU…floor For Time (13min Time Cap)
10.20.20 TUESDAY “BOOGIE BOARDER”
STRENGTH: Every 2min for 6min: 3 Strict Chest to Bar Pull Ups 9 Weighted Sit Ups METCON: 3 Rounds of: 40/30cal Row 60m Sled Push…225/180... Read More
10.19.20 MONDAY “HELLTER SKELTER”
STRENGTH: Every 2min for 6min: 3 OHS 9 Weighted Dips METCON: 3 Rounds of: 5min ANRAP of: 18/15cal Bike 15 OHS…115/75 12 Snatch…115/75 3min Rest... Read More
10.18.20 SUNDAY “STICKY BUNS”
30 Burpee Bar Touch 60/50cal Ski 30 Clean n Jerks…95/65 60/50cal Bike 30 DB Sit Ups…35/25 60cal Run (or 1200m outside) 30 Back Squats…95/65 60cal... Read More
10.17.20 SATURDAY “SWOLE BALL”
34…27 of: Heavy Higher Wall Balls…30/20…11/9 KB Swings…97/70 Bike Cals For Time
10.16.20 FRIDAY “MUSCLE BEACH”
STRENGTH: 6min EMOM of: 3 Strict Chin Ups 4 Back Step Lunges METCON: 5 Rounds of: 60m Sled Push…225/180 7 Ring Muscle Ups (sub- 15... Read More
10.15.20 THURSDAY “JACK FROST”
AUXILIARY: 21…15…9 of: DB Sit Ups Right Side Plank Hip Raise Left Side Plank Hip Raise (7min Time Cap) METCON: 8 Rounds of: 10cal Ski... Read More
10.14.20 WEDNESDAY “WET NAP”
STRENGTH: Every 2min for 8min: 5 Deadlifts (heavy) 5 Shoulder Press METCON: 6 Rounds of: 2min AMRAP of: Cash in- 15/12cal Row 15 Deadlift…185/125 15... Read More
10.13.20 TUESDAY “FIRE BELL”
STRENGTH: Every 2min for 8min: 6 Front Squats 6 Bench Press METCON: 3 Rounds of: 18 Goblet Squats…97/70 18 Chest to Bar Pull Ups Then:... Read More
10.12.20 MONDAY “WHEELY CLEAN”
STRENGTH: Every 2min for 8min: 7 Bent Over Rows 7 Chin Ups 7 DB Curls METCON: 5 Rounds of: 3min AMRAP of: 20/16cal Bike 15... Read More