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
9.29.20 TUESDAY “HURL CURLEYS”
STRENGTH: 9min EMOM of: 1 Snatch *try to increase weight each min METCON: 10 Rounds of: 4 Snatch…165/115 8cal Run 8/6cal Ski 4 G.I. Janes... Read More
9.28.20 MONDAY “DINGLE BERRY”
STRENGTH: 5min EMOM of: 6 S. Arm DB Row 3 Heavy Goblet Squat METCON: 6 Rounds of: 2min AMRAP of: (cash in) 15/12cal Bike 12... Read More
9.27.20 SUNDAY “ENDURO CHIP”
60cal Run 60/50cal Ski 60/50cal Row 60/50cal Bike 30 Burpee Bar Touch 200m Sled Push…25/0 1mile Run For Time
9.26.20 SATURDAY “CONAN”
5 Rounds of: 10 Bench Press…205/145 15 DB S. Arm Power Clean…80/55 20/15cal Bike For Time
9.25.20 FRIDAY “BACK GAMMIN”
STRENGTH: 5min EMOM of: 2 Back Squats 2 Weighted Chin Ups METCON: 3 Rounds of: 38 Back Squats…95/65 38 KB Swings…53/35 For Time (12min Time... Read More
9.24.20 THURSDAY “TIME TRIAL”
STRENGTH: 9…7…5 of: Negative Toes to Bar Shoulder Press METCON: 3min AMRAP of: 27/21cal Row 21 HSPU…45’s 15 Med Ball Knees to Chest 2min Rest... Read More
9.23.20 WEDNESDAY “ROAD KILL”
STRENGTH: 5min EMOM of: 2 Hang Clean n Jerk METCON: 5 Rounds of: 30m Sled Push…315/225 13 Hang Clean n Jerks…115/75 1min Rest For Time... Read More
9.22.20 TUESDAY “SEA LEGS”
STRENGTH: 5min EMOM of: 4 Deadlifts METCON: 1000m Row 5min Rest 5 Rounds of: 12 Chest to Bar Pull Ups 12/9cal Bike For Time (18min... Read More