10.9.20 FRIDAY “RETURN LABEL”
STRENGTH: Every 2min for 8min: 1 Power Clean 1 Hang Power Clean 3 Front Squats METCON: 25/20cal Ski 25 Back Squats…115/75 25 Pull Ups 25/20cal... Read More
10.8.20 THURSDAY “SNATCH N GRAB”
STRENGTH: Work up to a heavy 2rep Snatch BENCHMARK #3: 800m Run for time METCON: 4 Rounds of: 12 Snatches…135/95 400m Run For Time (15min... Read More
10.7.20 WEDNESDAY “MUSCLES MARINARA”
STRENGTH: Every 2min for 8min: 3 SDLHP 6 Chin Ups 9 S. Arm DB Row METCON: 2 Rounds of: 7min AMRAP of: 30 Air Squats... Read More
10.6.20 TUESDAY “JACK HAMMER”
STRENGTH: 6min EMOM of: 3 Shoulder Press 3 Weighted Dip METCON: 50/40cal Ski Then: 27…21…15…9 of: HSPU…45’s KB Swings…70/53 For Time (13min Time Cap)
10.5.20 MONDAY “HARD KNOCKS”
STRENGTH: 6min EMOM of: 3 Front Squats 1 Clean n Jerk METCON: 3 Rounds of: 20 Heavy Wall Balls…30/20…10/9 15/10cal Bike 10 Clean n Jerks…135/95... Read More
10.4.20 SUNDAY “BREATHALIZER”
5 Rounds of: 1:20min AMRAP of Bike Cals :40sec Rest Then: 5 Rounds of: 1:20min AMRAP of Row Cals :40sec Rest Then: 5 Rounds of:... Read More
10.3.20 SATURDAY “BULK SEASON”
8 Rounds of: 11cal Run or 200m Run 9 Goblet Squats…97/70 7 Deadlifts….275/185 5 Bench Press…225/155 For Time
10.2.20 FRIDAY “POLARIZED”
STRENGTH: 6min EMOM of: 2 Below Knee Hang Cleans METCON: 5 Rounds of: 20/16cal Ski 6 Shoot Throughs 12 Power Cleans…135/95 1min Rest For Time... Read More
10.1.20 THURSDAY “OVERBOARD”
STRENGTH: 5min EMOM of: 3 OHS 3 Strict Pull Ups METCON: 2 Rounds of: 7min AMRAP of: 40/30cal Row 40 OHS…95/65 40 Pull Ups 40... Read More
9.30.20 WEDNESDAY “DEVILS BREW”
STRENGTH: 6min EMOM of: 4 Weighted Knees to chest (use DB between knees) 3 Deadlifts METCON: 21…15…9 of: Devils Press…50/35’s Knees to Elbows Cash out-... Read More