11.11.19 MONDAY “CHEST PAINS”
Strength: Every 2mins for 6mins: 3 Snatch Deadlifts 2 Power Snatch 2 Hang Squat Snatch Metcon: 3 Rounds of: 21 Chest to Bar Pull Ups... Read More
11.10.19 SUNDAY “PLAIN JANE”
3 Rounds of: 45cal Treadmill 8 G.I. Janes 1min Rest 45/35cal Ski 8 G.I. Janes 1min Rest 45/35cal Bike 8 G.I. Janes 1min Rest For... Read More
11.9.19 SATURDAY “FROZONE”
27…21…15…9 of: Strict Shoulder Press…115/75 DB Power Cleans…50/35’s Ski Cals (21…15…9…6 women) For Time
11.8.19 FRIDAY “20.5”
40 Ring Muscle Ups (scale-chin over bar pull ups) 80cal Row 120 Wall Balls…20/14…10/9 For Time *reps can be broken up and partitioned anyway you... Read More
11.7.19 THURSDAY “RUNNAMUCK”
Auxiliary: 27…21…15…9 of: Good Mornings…45/35 Rt Side Plank Hip Raise Lf Side Plano Hip Raise Metcon: 400m Run 60m Sled Push…225/180 60m Farmers Carry…97/70’s 400m... Read More
11.6.19 WEDNESDAY “TABATA COOLATTA”
Strength: Every 2min for 10min: 2 Chin Ups 4 Bulgarian Split Squats (each leg) 8 DB Sit Ups Metcon: Tabata Ski Erg Cals 1min Rest... Read More
11.5.19 TUESDAY “WATER POLO”
Strength: 3 Front Squats 4 Sumo Deadlifts 8 DB Rows (each arm) Metcon: 5 Rounds of: 3min AMRAP of: 25cal Row 15 Heavy Wall Balls…30/20…10/9... Read More
11.4.19 MONDAY “CHEST SICKEL”
Strength: Every 2min for 10min: 6 Strict HSPU (sub- strict DB press) 7 DB Bench Press 8 Dips Metcon: 5 Rounds of: 21 DB Hang... Read More
11.3.19 SUNDAY “LONG SHOT”
2 Rounds of: 7:20min AMRAP of: 40cal Ski Erg 20 KB Swings…70/53 1:40min Rest 7:20min AMRAP of: 40cal Row 20 Push Ups 1:40min Rest For... Read More
11.2.19 SATURDAY “IRON LADY”
4 Rounds of: 6 Snatches…165/115 9 Back Squat…165/115 12 Burpee Over Bar 9 Deadlift…165/115 6 Bar Muscle Up For Time