WEDNESDAY 5.3.23 “PUMP FACTORY”
STRENGTH: (Wendler deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 2 Rounds of: 7min AMRAP of: 60m OH Walking... Read More
THURSDAY 5.4.23 “GOOD FOR YOU”
OLYMPIC: Power Clean 3×3 Hang Squat Clean 5×2 METCON: Every 3min for 12min: 1:20sec Bike Sprint Then: Every 3min for 12min: 1:20sec Row Sprint For... Read More
FRIDAY 5.5.23 “CINCO DE MAYO”
STRENGTH: (Wendler deload week) Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 12 Hang Cleans…115/75 8 Burpee Bar Touch... Read More
SATURDAY 5.6.23 “POWERHOUSE”
Every 3min for 30min: 5 Back Squat…225/155 7 Deadlift…275/185 9 Shoulder Press…115/75 For Slowest
SUNDAY 5.7.23 “LF JUICE”
OLYMPIC: High Hang Snatch 5 x 3 5×2 Front Squat + Split Jerk ZONE 2: 45min AMRAP of: 1000m Row 150cal Bike 1000m Ski For... Read More
MONDAY 4.24.23 “BAR BACK”
STRENGTH: Bench Press 75%x5 85%x3 95%x1 plus METCON: Every 3min for 18min: 12 Back Squats…155/105 5 Bar Muscle Ups (sub- 12 Pull Ups) For Slowest... Read More
TUESDAY 4.25.23 “WATER BOARDING”
OLYMPIC: Snatch Pull 3×3 Snatch 5×2 METCON: 5 Rounds of: 3min AMRAP of: 15cal Row 15 KB Swings…70/53 15 Bench Press…135/95 2min Rest For Total... Read More
WEDNESDAY 4.26.23 “KITCHEN SINK”
STRENGTH: Back Squat 75%x5 85%x3 95%x1 plus METCON: 400m DB Walk (one DB is overhead while the other is at your side) 400m Sled Push... Read More
THURSDAY 4.27.23 “DIRT KNOT”
OLYMPIC: Clean n Jerk Clean Pull 3×3 Clean n Jerk 5×2 METCON: 10min EMOM of: :20sec Bike Sprint Then: 10min EMOM of: :30sec Ski Sprint... Read More
FRIDAY 4.28.23 “BALL BAG”
STRENGTH: Deadlift 75%x5 85%x3 95%x1 plus METCON: 10 Rounds of: 12 High Wall Balls…20/14…12/11 6 Sandbag Cleans…150/100 30m Sandbag Carry For Time (30min Time Cap)