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
11.9.20 MONDAY “BUMPY ROAD”
STRENGTH: Every 2min for 8min: 3 Deficit Deadlifts (standing on a 45 plate) 3 Strict HSPU METCON: 27…21…15…9 of: Deadlift…185/125 HSPU…35’s Seatless Bike Cals (women... Read More
11.8.20 SUNDAY “MINUTE MADE”
100cal Run (EMOM 4 S. Arm KB Snatch…70/53) 100/80cal Ski (EMOM 3 Burpee onto plate) 100/80cal Bike (EMOM 5 Chin Ups) 100/80cal Row (EMOM 6... Read More
11.7.20 SATURDAY “POWER PLOWER”
30 Power Cleans…185/125 200m Sled DRAG…180/135 30 Bench Press…185/125 200m Sled PUSH…180/135 30 Power Cleans…185/125 For Time
11.6.20 FRIDAY “BEER PONG”
STRENGTH: Work up to a heavy single Back Squat METCON: Every 3min for 15min: 21 Wall Balls…20/14…10/9 5 Ring Muscle Ups (sub- 9 Chin Ups)... Read More
11.5.20 THURSDAY “ROPE A DOPE”
STRENGTH: Every 2min for 10min: 30m Rt Arm KB Waiter Walk 30m Lf Arm KB Waiter Walk 30m KB Farmers Carry *Waiters walk is with... Read More
11.4.20 WEDNESDAY “BEATNIK”
STRENGTH: Take 10min to work up to a 1RM Snatch METCON: Every 3min for 18min: 21/16cal Ski 7 Snatch…135/95 7 OHS…135/95 For Cumulative Total of... Read More
11.3.20 TUESDAY “WET NAP”
STRENGTH: 6min EMOM of: 4 Deadlifts 4 Shoulder Press METCON: 5 Rounds of: 30/24cal Row 21 HSPU…45’s 1min Rest For Time (16min Time Cap) *The... Read More