THURSDAY 4.27.23 “DIRT KNOT”
OLYMPIC: Clean n Jerk Clean Pull 3×3 Clean n Jerk 5×2 METCON: 10min EMOM of: :20sec Bike Sprint Then: 10min EMOM of: :30sec Ski Sprint... Read More
FRIDAY 4.28.23 “BALL BAG”
STRENGTH: Deadlift 75%x5 85%x3 95%x1 plus METCON: 10 Rounds of: 12 High Wall Balls…20/14…12/11 6 Sandbag Cleans…150/100 30m Sandbag Carry For Time (30min Time Cap)
SATURDAY 4.29.23 “HEAVY HANG”
Every 2min for 30min: 4 Hang Snatch…165/115 15/11cal Bike For Slowest
SUNDAY 4.30.23 “FORTY OZ”
OLYMPIC: Power Snatch 5 x 3 Power Clean & Power Jerk 5 x 3(1+1) OHS 5 x 3 ZONE 2: 40min AMRAP of Row Calories... Read More
MONDAY 4.17.23 “TACHYCARDIA”
STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 3 Rounds of: 3min AMRAP of: 15/12cal Ski 12 DB Thrusters…50/35’s... Read More
TUESDAY 4.18.23 “DOUBLE TROUBLE”
OLYMPIC: 5×1 Clean n Jerk 3×2 Clean Pull METCON: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For Time (15min Time Cap)
WEDNESDAY 4.19.23 “BOXED LUNCH”
STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON Every 10min for 30min: 38 Wall Balls…20/14…10 38 KB Hang Snatch... Read More
THURSDAY 4.20.23 “4 COURSE”
OLYMPIC: 5×1 Snatch 3×2 Snatch Pull METCON: 3min AMRAP of Run Calories 2min Rest 3min AMRAP of Ski Calories 2min Rest 3min AMRAP of Bike... Read More
FRIDAY 4.21.23 “CYNTHIA”
STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 12 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats... Read More
SATURDAY 4.22.23 “THUMPER”
5 Rounds of: 18/15cal Bike 9 Power Cleans…185/125 18 HSPU…(2) 35’s For Time ***SEMIFINAL FUNDRAISER TODAY 3:00pm. Pot Luck (sign up sheet at whiteboard). There... Read More