10.12.19 SATURDAY “BIG BALLS”
5 Rounds of: 20 Heavy High Wall Balls…30/20…12/11 7 Bar Muscle Ups For Time
10.11.19 FRIDAY “20.1”
Metcon: 10 Rounds of: 8 Ground to Overhead…95/65 10 Bar Facing Burpees For Time (15min Time Cap) Auxiliary: 21…15…9 of: Shoot Throughs (400m Run after... Read More
10.10.19 THURSDAY “ICE LUGE”
Metcon: 8 Rounds of: 10cal Ski 10 Burpee onto plate 30m Sled Push…270/185 1min Rest For Time (20min Time Cap) Auxiliary: 3 Rounds of: 20... Read More
10.9.19 WEDNESDAY “BODY SNATCHER”
Auxiliary: 9…7…5 of: Snatch…185/125 Bench Press…225/155 For Time (6min Time Cap) Metcon: 4 Rounds of: 3min AMRAP of: 20 Snatches…135/95 Remainder of 3min: Max Bike... Read More
10.8.19 TUESDAY “HARRY CARRIE”
Strength: Work up to a heavy 1rm Shoulder Press Metcon: 10 Rounds of: (4) 30m Shuttle Touches 10 DB Hang Cleans…50/35 (4) 30m Shuttle Touches... Read More
10.7.19 MONDAY “TREASURE CHEST”
Strength: Take 5mins to work up to a heavy 2rep Backsquat. Then take one attempt to complete 8 of the heaviest Reps unbroken. Metcon: 3... Read More
10.6.19 SUNDAY “SUPER LUNG”
40min AMRAP of: 70/50cal Ski 70/50cal Bike 70/50cal Row (Every 5mins 400m Run) For Total Reps
10.5.19 SATURDAY “SERVICE”
21…18…15…12…9 of: Bench Press…185/125 Deadlift…225/155 Bike Calories (15…12…9…6…3 women’s calories) For Time Good luck Alex! We’ll miss ya
10.4.19 FRIDAY “NINJA”
Strength: 5min EMOM of: 2 Shoulder Press Then: 5min EMOM of: 2 Back Squat Metcon: 5 Rounds of: 20 HSPU…45’s 50 Double Unders 40 Air... Read More
10.3.19 THURSDAY “GUT CHECK”
Metcon: 3 Rounds of: 5min AMRAP of: 42/28cal Ski 28 KB Swings…97/70 14 Dips (sub- 7 Ring Muscle Ups) (Remainder of 5min Burpee Bar Touch)... Read More