WEDNESDAY 5.17.23 “THE SKINNY”
BUILDER: 15…12…9 of: DB Bench Press BB Shoulder Press Dips DB Skull Crushers METCON: 15 Rounds of: 10m Sled Push 7 Toes to Bar 5... Read More
THURSDAY 5.18.23 “CRUCIBLE”
OLYMPIC: 7×2 Clean Complex (1 below the knee, 1 above the knee, 1 clean) METCON: 30min EMOM of: 0:00-15min- 9/7cal Ski 16min-30min- 9/7cal Row and... Read More
FRIDAY 5.19.23 “BALL DECEND”
CORE VALUES: 100 Sit Ups 100 Russian Twists 100 Grasshopper 9min Cap METCON: 27…21…15…21…27 of: High Wall Balls…20/14…12/11 KB Swing…70/53 For Time (15min Time Cap)
SATURDAY 5.20.23 “MUSK OX”
3 Rounds of: 200m Farmers Carry…97/70’s (4) 40’ Sled Drag…225/180 21 Back Squats…185/125 For Time
SUNDAY 5.21.23 “TIME CARD”
OLYMPIC: 9×1 Split Jerk from rack 9×2 OHS 3×2 High Hang Clean ZONE 2: 0:00-12min- 5/4mile Echo Bike 12min-24min- 2000/1700m Row 24min- 1mile Slow Jog... Read More
5.8.23 MONDAY “RERUN”
STRENGTH: 8mins to work up to a 1RM Bench Press METCON: 6 Rounds of: 400m Run 2 “CINDY” rounds For Time (22min Time Cap)
5.9.23 TUESDAY “TOXIC MASS”
OLYMPIC: 5×2 Power Snatch 3×3 OHS METCON: 3 Rounds of: 5min AMRAP of: 5 Burpee Box Jump…24/20” 7 Snatch…135/95 9 Wall Balls…20/14…10 1min Rest For... Read More
WEDNESDAY 5.10.23 “KILLER CLOWN”
STRENGTH: 8mins to work up to a 1RM Back Squat METCON: 10 Rounds of: 3 Ring Muscle Ups (scale- 7 Chin Ups) 21 DB CnJ... Read More
THURSDAY 5.11.23 “2MIN DRILL”
**Checkout Yoga this Sunday 10:45am with Christina and Morgan**OLYMPIC: 5×2 Squat Clean 7×1 Split Jerk METCON: Every 2min for 24min: 1st 2min- 200m Run 2nd... Read More
FRIDAY 5.12.23 “HAND CHEWER”
STRENGTH: 8min to work up to a 1RM Deadlift METCON: 3 Rounds of: 24 DB Step Ups…50/35’s…20” 34 Strict HSPU For Time (15min Time Cap)