9.16.20 WEDNESDAY “WARLOCK”
STRENGTH: 5min EMOM of: 3 Bench Press 3 SDLHP BENCHMARK #14: 40 G.I. Janes (repeat from 7.1.20) For Time METCON: 3 Rounds of: 4min AMRAP... Read More
9.15.20 TUESDAY “
STRENGTH: 6min EMOM of: 2 Snatch High Pulls 1 Hang Squat Snatch METCON: 5 Rounds of: 22 Wall Balls…20/14…10/9 11 Snatches…135/95 22/16cal Bike 2min Rest... Read More
9.14.20 MONDAY “50 CALIBER”
STRENGTH: 5min EMOM of: 2 Back Squats 3 DB Strict Press METCON: 50/40cal Row 50 Back Squats…95/65 50 Pull Ups 50 HSPU…floor 50 S. Arm... Read More
9.13.20 SUNDAY “LONG GRAIN”
100cal Run 100/80cal Ski 100/80cal Bike 100/80cal Row 400m Sled Push…45/25 For Time
9.12.20 SATURDAY “UP ROPE”
7 Rounds of: 5 Squat Cleans…185/125 3 Rope Climbs 200m Run For Time
9.11.20 FRIDAY “NVR 4GT”
STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More
9.10.20 THURSDAY “ALL THE FITNESS”
STRENGTH: 6min EMOM of: 2 Shoulder Press 2 Strict Pull Ups METCON: 27…21…15…9 of: Calorie Row Shoulder to OH…115/75 Sit Ups Pull Ups For Time... Read More
9.9.20 WEDNESDAY “METABOLIC SPRINT”
STRENGTH: 6min EMOM of: 2 Muscle Snatch 1 Power Snatch 1 Hang Squat Snatch METCON: 5 Rounds of: 2min AMRAP of: Cash in- 21/15cal Bike... Read More
9.8.20 TUESDAY “SCORCHED EARTH”
STRENGTH: 6min EMOM of: 2 Back Squat 3 Strict toes to bar METCON: 9 Rounds of: 12/9cal Ski 12 Back Squat…115/75 12 Toes to Bar... Read More
9.7.20 MONDAY “LABOR PAINS”
**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More