3.12.23 SUNDAY “ZONE BAR”
OLYMPIC: 3 Position Clean (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70% Clean Pull- 3 @ 90%, 2 @ 90%, 3 @ 95%,... Read More
2.27.23 MONDAY “SKIPPER”
OLYMPIC: 5×2 High Hang Squat Clean 7×1 Split Jerk METCON: 3 Rounds of: 9min AMRAP of: 27 Double Unders 21 S DB Hang Squat Cleans…50/35... Read More
2.28.23 TUESDAY “HYPERSPACE”
STRENGTH: 12…9…6 of: Chin Up SDLHP Strict Toes to Bar METCON: Every 2min for 20min: 3 Bar Muscle Up (6 Pull Ups) 6 Snatch…135/95 9/6cal... Read More
3.1.23 WEDNESDAY “HANKER CHIEF”
Every 10min for 30min: 21…15…9 of: Wall Balls KB Swings Burpee For Slowest Round
3.2.23 THURSDAY “QUIET RIOT”
CORE VALUES: 9min AMRAP of: 30 Grasshoppers 30 DB Sit Ups 30 Rt Side Hip Raise 30 Lf Side Hip Raise METCON: 3 Rounds of:... Read More
3.3.23 FRIDAY “OPEN 23.3”
5 Wall Walks 50 Double Unders 15 Snatches…95/65 5 Wall Walks 50 Double Unders 12 Snatches…135/95 (if completed in 6mins add 3min) 20 Strict HSPU... Read More
3.4.23 SATURDAY “ROPES COURSE”
10-1 of: Back Squat…225/155 (2 Rope Climbs before each set) For Time (sub- 8 Chin Ups for rope climb)
3.6.23 SUNDAY “ZONE 2 TRAINING”
OLYMPIC: 3 Position Snatch (floor, below knee, above knee)- 4×3 @ 60%, 65%, 70% Snatch Pull- 3 @ 90%, 2 @ 90%, 3 @ 95%,... Read More
2.20.23 MONDAY “OVER THE HILL”
OLYMPIC: 6min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: OHS…95/65 Chest to Bar Pull Ups For Time (14min Time Cap)
2.21.23 TUESDAY “CRAZY 8”
STRENGTH: 12…9…6 of: Shoulder press Dips METCON: 8 Rounds of: 16/13cal Bike 8 Clean n Jerks…155/105 8 Burpee Box Jump…24/20” For Time (22min Time Cap)