3.7.19 THURSDAY “APPRECIATION DAY”
Auxiliary: 3 Rounds of: 9 Power Cleans…185/125 21 Strict Dips For Time (6min Time Cap) Metcon: 2 Rounds of: 50cal Run 35 OHS…115/75 1min Rest... Read More
3.6.19 WEDNESDAY “WHITE SQUAL”
Strength: Every 30sec for 4min: 2 Banded Deadlifts Metcon: 45/35cal Row 35/25cal Ski 25 Deadlifts…275/190 35/25cal Ski 45/35cal Row For Time (14min Time Cap)
3.5.19 TUESDAY “BOUNCE PASS”
Strength: 5min EMOM of: 3 Close Grip Bench Press – after the 5mins is up complete 30sec AMRAP of close Grip Bench at 70% 1RM... Read More
3.4.19 MONDAY “WHEELS OF STEEL”
Strength: 5min EMOM of: 2 Muscle Snatch Metcon: 34…21…13 of: Chest to Bar Pull Ups Bike Cals Snatch…115/75 (1min Rest between sets) For Time (15min... Read More
3.3.19 SUNDAY “SHOGUN”
3 Rounds of: 3:20min AMRAP of: Treadmill Cals :40sec Rest 3:20min AMRAP of: Ski Erg Cals :40sec Rest 3:20min AMRAP of: Row Cals :40sec Rest... Read More
3.2.19 SATURDAY “SKI BUM”
5 Rounds of: 9 Bench Press…225/155 12 Burpee Box Jump Over…24/20″ 15cal Ski For Time
3.1.19 FRIDAY “19.2”
Auxiliary: Plank Wars 1:30min…1min…:30sec of: Rt Side Plank Lf Side Plank Plank
2.28.19 THURSDAY “BAR FLIES”
Auxiliary: “Foundations” 15…10…5 of: Calorie Row Burpees (6min Time Cap) Metcon: 6 Rounds of: 12cal Run 6 Bar Muscle Ups (sub- 12 Pull Ups) 1min... Read More
2.27.19 WEDNESDAY “ICEMAN”
Strength: Take 8mins to work up to a heavy 2rep Clean Metcon: 2 Rounds of: 4min AMRAP of: 23 Ski Cals 15 Cleans…155/105 2min Rest... Read More
2.26.19 TUESDAY “GRINDER”
Auxiliary: 9…7…5 of: Shoulder Press Negative Toes to Bar Metcon: 3 Rounds of: 28/22cal Row 60m Sled Push…270/180 28 HSPU…25’s 22 Toes to Bar For... Read More