7.8.20 WEDNESDAY “RIVER MONSTER”
STRENGTH: Work up to a heavy 3 rep Deadlift METCON: 3 Rounds of: 42/34cal Row 24 SDLHP…115/75 12 Shoot Throughs 1min Rest For Time (17min... Read More
7.7.20 TUESDAY “SIMPLE SIMON”
STRENGTH: 5min EMOM of: 2 Back Squat 2 Strict Pull Ups METCON: 8 Rounds of: 15/12cal Ski 12 Back Squat…155/105 12 Chest to Bar Pull... Read More
7.6.20 MONDAY “SWOLE PATROL”
STRENGTH: 5min EMOM of: 2 Bench Press 2 Power Cleans METCON: 2 Rounds of: 6min AMRAP of: 16 KB Swings…97/70 16 Bench Press…185/115 16 Power... Read More
7.5.20 SUNDAY “BAKERS DOZEN”
12 Rounds of: 15/12cal Bike 15/12cal Row 15/12cal Ski 12cal Run For Time
7.4.20 SATURDAY “BEARFROG AMURICA”
**10am CLASS ONLY** 4 Rounds of: 400m Run 8 Bear Complex…95/55 30m Bear Crawl 8 Bear Complex…95/55 30m Bear Crawl 2min Rest For Time
7.3.20 FRIDAY “POWER PLOWER”
STRENGTH: 6min EMOM of: 1 Power Clean 2 Hang Squat Clean METCON: 4 Rounds of: 3min AMRAP of: 60m Sled Push…225/180 (outside) 15 Power Cleans…135/95... Read More
7.2.20 THURSDAY “SUPER HERO”
STRENGTH: 5min EMOM of: 2 Shoulder Press 2 Barbell Bent Over Row METCON: 3 Rounds of: 21 HSPU…45’s 21 Pull Ups 21 OHS…115/75 21/15cal Ski... Read More
7.1.20 WEDNESDAY “ACID BATH”
BENCHMARK #14: 40 G.I. Janes for time STRENGTH: 8min EMOM of: 5 Strict Weighted Pull Ups 5 Weighted Dips METCON: 500m Ski 500m Row 40/30cal... Read More
6.30.20 TUESDAY “UNDER TOE”
BENCHMARK #1: 200 Double Unders METCON: 5 Rounds of: 50 Double Unders 40/30cal Row 40 Air Squats 12 Toes to Bar 1min Rest For Time... Read More
6.29.20 MONDAY “PHEONIX”
STRENGTH: 5min EMOM of: 2 Thrusters BENCHMARK #6: 75 Wall Balls…20/14…10/9 For Time METCON: 21…15…9 of: Bike Cals Clean n Jerk…135/95 For Time (12min Time... Read More