8.6.18 MONDAY “ROCK SALT”
Strength: Take 7mins to work up to a heavy 2rep Front Squat. Then do a 3min EMOM of 3 Front Squats. Metcon: 2 Rounds of:... Read More
8.5.18 SUNDAY “SHOOTER McGAVIN”
10min AMRAP of Bike Cals 1min Rest 10min AMRAP of: 9 Shoot Throughs 18 KB Swings…70/53 18 Goblet Squats…70/53 1min Rest 10min AMRAP of Row... Read More
8.4.18 SATURDAY “WHITE KNUCKLES”
27…21…15…9 of: Bike Cals Snatches…95/65 For Time
8.3.18 FRIDAY “GOBSTOPPER”
Strength: Take 7mins to find a 1 rep heavy chest to Bar Pull up. Metcon: 15 HDDWB’s…20/14…12/11 30 Chest to Bar Pull Ups 30 Heavy... Read More
8.2.18 THURSDAY “ABSCESSED”
Auxiliary: 2 Rounds of: 1min AMRAP of: Max cal Treadmill 3min Rest Metcon: 21min AMRAP of: 34 Burpee Onto Plate 34 Sit Ups 34 KB... Read More
8.1.18 WEDNESDAY “BOW LEGGED”
Strength: Take 7mins n work up to a 3 rep HEAVY OHS Metcon: 3 Rounds of: 4min AMRAP of: 28 Bike Cals 28 OHS…95/65 28... Read More
7.31.18 TUESDAY “WET WILLY”
Strength: 7mins to work up to a heavy 2 rep Clean n Jerk Metcon: 3000m Row 40 Clean n Jerks…155/105 For Time (17min Time Cap)
7.30.18 MONDAY “KILL SWITCH”
Strength: Every 2mins for 10mins: 3 Deadlifts -increase weight each minute Metcon: 3 Rounds of: 28 Chest to Bar Pull Ups 14 Burpee Over Bar... Read More
7.29.18 SUNDAY “HEMOGLOBIN HAVOC”
2 Rounds of: 4:40min AMRAP of Bike Cals :20sec Rest 4:40min AMRAP of Treadmill Cals :20sec Rest 4:40min AMRAP of Row Cals :20sec Rest 4:40min... Read More
7.28.18 SATURDAY “RICOCHET”
3 Rounds of: 1:20min AMRAP of: Bike Cals :40sec Rest 1:20min SMRAP of: Shoot Throughs :40sec Rest 1:20min AMRAP of: Goblet Squats…70/53 :40sec Rest 1min... Read More