10.17.18 WEDNESDAY “WHEELY MUSCULAR”
Auxiliary: 1min…45sec…30sec of: Hollow Hold Rt Side Plank Lf Side Plank Plank Metcon: 3 Rounds of: 21/15cal Bike 9 Bar Muscle Ups (sub- 18 Knees... Read More
10.16.18 TUESDAY “DEAD WATER”
Strength: Every 2min for 8min: 4 Deadlifts Metcon: 3 Rounds of: 28/20cal Row 28 HSPU…45’s (sub- DB S2OH) 28 Deadlifts…185/125 3min Rest For Time (21min... Read More
10.15.18 MONDAY “FROZEN FRANCIS”
Strength: Every 2mins for 8mins: 5 Thrusters Metcon: 34…21 of: Ski Cals (women 27…16) Thrusters…105/70 Chest to Bar Pull Ups HR Push Ups For Time... Read More
10.14.18 SUNDAY “BLOOD LUNG”
14min AMRAP of: 70cal Run 30cal Ski 40 Air Squats 1min Rest 14min AMRAP of: 70/50cal Bike 40 Hang Clean n Jerks…95/65 1min Rest 14min... Read More
10.13.18 SATURDAY “FARMER DAN”
30 Power Cleans…205/145 30 Bench Press…205/145 30/20cal Bike 200m Farmers Carry…97/70 30 Burpee Over Bar For Time
10.12.18 FRIDAY “KRUGER”
Strength: Every 2mins for 6mins: 10m Front Rack Walking Lunge Metcon: 60/45cal Ski 60m OH Walking Lunge…45/25 8 Rope Climbs 800m Run For Time (17min... Read More
10.11.18 THURSDAY “MASTER BLASTER”
Strength: Every 2mins for 6mins: 8 Shoulder Press @ 80% 1RM Metcon: 6 Rounds of: 12 HSPU…(2) 35’s 12 Snatch…135/95 12 Toes to Bar For... Read More
10.10.18 WEDNESDAY “SNOW BALL”
Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Plank Hold Rt side Plank Hold Lf side Plank Hold Metcon: 34…21…13 of: Ski Cals KB Swings…70/53 (400m Run... Read More
10.9.18 TUESDAY “DIRTY SOUTH”
Strength: Every 2mins for 6mins 6 Back Squats @80% 1RM Metcon: 4min AMRAP of: 20 Back Squats…155/105 15 Bar Muscle Ups 1min Rest 4min AMRAP... Read More
10.8.18 MONDAY “LINCHPIN”
Strength: Every 2mins for 6mins: 8 Deadlifts @ 80% 1RM Metcon: 55/45cal Bike 45 Deadlifts…135/95 35 Hang Cleans…135/95 25 S2OH…135/95 15 Burpee Over Bar For... Read More