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
11.2.20 MONDAY “ASPHYXIA”
STRENGTH: 5min EMOM of: 3 Front Squats 3 Chin Ups METCON: 5 Rounds of: 3min AMRAP of: 12 Heavy Wall Balls…30/20…10/9 12 SDLHP…135/95 12/9cal Bike... Read More
11.1.20 SUNDAY “SLIM PICKINGS”
6 Rounds of: 20/16cal Bike 20/16cal Ski 5 Burpee onto plate Then: 6 Rounds of: 20/16cal Row 20cal Run 5 Burpee onto plate For Time
10.31.20 SATURDAY “PUMPKIN KING”
Every 5min for 25min: 30m Sled Push…315/270 5 Bar Muscle Ups (sub- 10 Pull Ups) 9 Hang Squat Cleans…155/105 5 Bar Muscle Ups (sub- 10... Read More
10.30.20 FRIDAY “MIXER”
STRENGTH: Work up to a heavy 2 rep Shoulder Press then… Benchmark #15- 5RM Shoulder Press METCON: 7 Rounds of: 12 Strict HSPU…45’s 12 High... Read More
10.29.20 THURSDAY “CYCLE BAR”
STRENGTH: 7min EMOM of: 2 Hang Squat Snatch 1 Power Snatch METCON: 5 Rounds of: 20/16cal Bike 16 Snatch…95/65 2min Rest For Time (17min Time... Read More
10.28.20 WEDNESDAY “WATER SPOUT”
STRENGTH: 5min EMOM of: 3 Front Squat 5min EMOM of: 3 Shoulder Press METCON: Every 5min for 20min: 8 Burpee onto plate 22/18cal Row 8... Read More