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
10.11.20 SUNDAY “SUPER SOAKER”
200cal Run or 2400m Run 1min Rest 200/160cal Ski 1min Rest 200/160cal Bike For Time
10.10.20 SATURDAY “SWOLE MIGOS”
5 Rounds of: 15 Shoulder Press…115/75 15 DB Burpees…50/35’s 15 DB Squats…50/35’s 40 Double Unders For Time
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