3.7.23 TUESDAY “MURDER HORNET”
STRENGTH: 7…5…3 of: Front Squat Strict Chest to Bar METCON: 34…21…13 of: Bike Cals (27…16…10) Chest to Bar Pull Ups Front Squat…115/75 1min Rest For... Read More
3.8.23 WEDNESDAY “X-MAS HAMS”
11 Rounds of: 7 Toes to Bar 11 DB Hang Clean n Jerks 10m Walking Lunge 9/7cal Ski 10m Walking Lunge 3 S DB Devils... Read More
3.9.23 THURSDAY “BIOMECHANISM”
CORE VALUES: 1min…45sec…30sec of: Hollow Hold Rt side plank hold Lf side plank hold Plank hold METCON: 4 Rounds of: :40sec AMRAP of Bike 1:20min... Read More
3.10.23 FRIDAY “RIPPER MAGOO”
STRENGTH: 7…5…3 of: Shoulder Press Deadlift METCON: Every 3min for 21min: 15 High Wall Balls…20/14…12/11 10 Snatch…115/75 5 Burpee Over Bar For Slowest Round
3.11.23 SATURDAY “TRIGGER FINGER”
5 Rounds of: 9 S DB Shoulder to OH…80/55 7 Deadlifts…315/225 5 Ring Muscle Ups 1min Rest For Time
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