6.13.20 SATURDAY “ROLLING STONES”
7 Rounds of: 16 Heavy Wall Balls…30/20…10/9 60m Med Ball Run…30/20 For Time
6.12.20 FRIDAY “HARRY KNUCKLES”
STRENGTH: 8min EMOM of: 3 Snatch METCON: Every 4min for 24mins: 21/15cal Bike 8 Snatches…135/95 21 KB Swings…70/53 8 Burpee over bar For Slowest Round... Read More
6.11.20 THURSDAY “SUPER FAST”
AUXILIARY: 1:30min…1min…:30sec of: Wall Sit with plate overhead…25/15 Left Side Plank Rt Side Plank (20 Plate Sit ups after each set…25/15) *plate extended out in... Read More
6.10.20 WEDNESDAY “BELL CLEANER”
STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 5 Rounds of: 20 HSPU…35’s 20 Goblet Squats…70/53 Then: 30 Power Cleans…165/115 For Time AT HOME: 5... Read More
6.9.20 TUESDAY “EXCITEBIKE”
STRENGTH: Every 2mins for 8mins: 6 Strict Pull Ups 7 Bent Over Rows 8 DB Curls METCON: 2 Rounds of: 7min AMRAP of: 27/21cal Bike... Read More
6.8.20 MONDAY “UNDERTAKER”
STRENGTH: Every 2min for 10min: 5 Axle Bar Front Squat 8 DB Bench Press METCON: 21…18…15…12…9 of: Bench Press…135/95 Ski Erg (60m Sled Push after... Read More
6.7.20 SUNDAY “THE WORX”
10 Rounds of: 10 Chin Ups 15 Push Ups 20 Goblet Squats…53/35 10/8cal Bike 10/8cal Row 10/8cal Ski For Time
6.6.20 SATURDAY “THE ROCK”
800m Run 36 Deadlifts…225/155 800m Run 36 Burpee over bar 800m Run For Time
6.5.20 FRIDAY “MAID SERVICE”
STRENGTH: 5min EMOM of: 2 Clean High Pulls 1 Clean n Jerk METCON: Every 3min for 21min: 30 Air Squats 20 Push Ups 10 Pull... Read More
6.4.20 THURSDAY “LASSO”
METCON: 34/27cal Bike 27 S Arm DB Sit Ups…35/25 21/15cal Bike 9 Rope Climbs 21/15cal Bike 27 S Arm DB Sit Ups…35/25 34/27cal Bike For... Read More