1.13.20 MONDAY “BACK RACK”
Strength: Take 15mins and work up to a 1RM Back Squat and a 1RM Pull Up Metcon: 9 Back Squats…205/135 15 Chest to Bar Pull... Read More
1.12.20 SUNDAY “STEAM TRAIN”
3 Rounds of: 200m Sled Push…45/25 50/35cal Ski 50/35cal Row 800m Run For Time
1.11.20 SATURDAY “GIANT”
5 Rounds of: 8 DB Hang Clean…80/55’s 9 Deadlifts…315/225 10 Strict HSPU…(2)35’s (Every 2min 11 Goblet Squats…97/70) For Time (35min Time Cap)
1.10.20 FRIDAY “COMPLICATIONS”
Strength: Take 12mins to work up to a heavy Snatch Complex of: 3 Power Snatch 2 Hang Squat Snatch 1 OHS Metcon: 2 Rounds of:... Read More
1.9.20 THURSDAY “LIFE CYCLE”
Strength: Every 2min for 8mins: 7 Strict Pull Ups 7 KB Strict Upright Row 7 Weighted Knees to chest Metcon: 7 Rounds of: 14cal Run... Read More
1.8.20 WEDNESDAY “DIRTY BOMB”
Strength: Every 2min for 8min: 4 Back Squat 6 Back Stepping Lunges (each leg) (holding weight) 8 DB Sit Ups Metcon: 21…18…15…12…9 of: DB Hang... Read More
1.7.20 TUESDAY “OL CHESTY”
Strength: Every 2mins for 8mins: 7 Bench Press 7 DB Shoulder Press 7 Dips Metcon: 2 Rounds of: 45 Bench Press…135/95 45 KB SDLHP…97/70 45... Read More
1.5.20 MONDAY “BLOCK BUSTER”
Strength: Take 15mins to work up to a heavy complex of: 3 Hang Cleans 2 Squat Cleans 1 Split Jerk Metcon: 5 Rounds of: 3min... Read More
1.5.20 SUNDAY “100 PROOF”
100cal Run 100/78cal Ski 100 Air Squats 100/78cal Bike (EMOM 2 Burpees) For Time
1.4.20 SATURDAY “GUN SALUTE”
21min AMRAP of: 21 Snatches…155/105 21cal Bike 21 Goblet Squats…97/70 21 Bar Muscle Ups (sub- burpee bar touch) 21cal Run 21 Strict HSPU…(2)45’s 21cal Ski... Read More