3.6.20 FRIDAY “DIPLO”
Benchmark: 40/30cal Bike For Time (Compare to 2.7.20) Metcon: 3 Rounds of: 6min AMRAP of: Cash in- 60m Sled Push…270/180 Cash in- 60m Farmers Carry…97/70’s... Read More
3.5.20 THURSDAY “CLOSE SHAVE”
Strength: 6min EMOM of: 3 Goblet Squats… HEAVY (use 2 KB’s if need be) Metcon: 3 Rounds of: 40 Wall Balls…20/14…10/9 20 Power Snatch…115/75 20cal... Read More
3.4.20 WEDNESDAY “LEAP FROG”
Strength: 6min EMOM of: 4 Deadlifts… HEAVY Metcon: 7 Rounds of: 9/7cal Bike 7 Burpee Box Jump Over…24/20″ 14 Pull Ups 1min Rest For Time... Read More
3.3.20 TUESDAY “WORKHORSE”
Strength: Every 2min for 6mins: 7 Back Squats 7 Back Step Lunges 7 Single Leg DB Deadlift (each leg) Metcon: 5 Rounds of: 2min AMRAP... Read More
3.2.20 MONDAY “FITNESS BONANZA”
Strength: Every 2min for 6min: 6 Bent Over Barbell Rows 6 Chin Ups 6 DB Curls 6 Med Ball Knees to chest Metcon: 35 Toes... Read More
3.1.20 SUNDAY “LITTLE NICKY”
666 Calories For Time (50min Time Cap) *Starting with and every 5min rotate between Bike, Ski Erg and Treadmill until you reach a total of... Read More
2.29.20 SATURDAY “JIMMY DYCE”
***10:00am CLASS ONLY TODAY*** This workout is a special one that honors a fallen American hero Sgt. James Fordyce. James Fordyce is the cousin and... Read More
2.28.20 FRIDAY “ROWMAGEDDON”
Strength: Every 2min for 8min: 7 Barbell Bent Over Row 7 S Arm DB Row 7 Hammer Curl Metcon: 6 Rounds of: 2min AMRAP of:... Read More
2.27.20 THURSDAY “SNATCHVILLE”
Strength: Take 12mins to work up to a heavy complex of: 3 Power Snatch 2 Hang Squat Snatch Metcon: 18 Snatches…135/95 21cal Bike 1min Rest... Read More
2.26.20 WEDNESDAY “ARMY GIRL”
Auxiliary: 3 Rounds of: 25 Barbell Sit Ups…45/35 15 Rt Side Hip Raises 15 Lf Side Hip Raises (10min Time Cap) Metcon: 60 G.I. Janes... Read More