1.13.19 SUNDAY “HAY FEVER”
4 Rounds of: 30cal Run 30/21cal Ski 120m Sled Push…45/25 30 KB Swings…70/53 1min Rest For Time
1.12.19 SATURDAY “ICE AGE”
2 Rounds of: 8min AMRAP of: 12cal Ski 9 Shoulder Press…135/95 6 Deadlift…345/245 3 G.I. Janes 4min Rest For Total Reps
1.11.19 FRIDAY “HOB GOBBLER”
Strength: 5min EMOM of: Strict Weighted Chin Over Bar Pull Up Metcon: 5 Rounds of: 15cal Treadmill 18 Pull Ups 21 Goblet Squats…70/53 1min Rest... Read More
1.10.19 THURSDAY “BONE COLLECTOR”
Strength: 5min EMOM of: 2 Snatch High Pulls 1 Snatch Metcon: 27…21…15…9 of: Snatch…95/65 Dips Med Ball Knees to Chest…20/14 For Time (16min Time Cap)
1.9.19 WEDNESDAY “CYBORG”
Strength: Fastest 60m Sled Push Time…315/225 Metcon: 34/27cal Ski Erg 55 Wall Balls…20/14…10/9 34 KB Swings…70/53 90m Sled Push…225/180 34 Toes to Bar 90m Sled... Read More
1.8.19 TUESDAY “ROWMAGEDDON”
Strength: 8…6…4 of: Sumo Deadlift (85% 1RM) Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlift…185/125 20 Burpee Over... Read More
1.7.19 MONDAY “HICCUP”
Strength: 6…4…2 of: Back Squat @ 85% 1RM HSPU (use a more difficult standard than you will use for the workout) Metcon: 27…21…15…9 of: Back... Read More
1.6.19 SUNDAY “GRUNT WORK”
2 Rounds of: 50cal Run 50/40cal Ski 50/40cal Row 50/40cal Bike (Every 3mins 3 Burpee Bar Touch, 3 G.I. Janes, 3 Chin Ups) For Time
1.5.19 SATURDAY “BULL DURAM”
3 Rounds of: 4min AMRAP of: 12/9cal Bike 9 Bench…185/125 6 Snatch…165/115 4min Rest For Total Reps
1.4.19 FRIDAY “HEMOGLOBIN HEMORAGE”
Strength: 10…8…6…4 of: Shoulder Press (80% of 1RM) Weighted Chin Ups Metcon: 27/40m…21/30m…15/20m…9/10m Chest to Bar Pull Ups OH Walking Lunge…45/25 For Time (12min Time... Read More