2.22.23 WEDNESDAY “HANDCHEWER”
Every 7min for 35min: 400m Treadmill Run 20 HSPU…floor 30m Sled Push…180/135 For Slowest Round
2.23.23 THURSDAY “METAL GEAR”
STRENGTH: 12…9…6 of: Weighted Pull Ups Bent Over Row METCON: 10min EMOM of: :12sec Bike Then: 10min EMOM of: :20sec Row For Total Calories
2.25.23 SATURDAY “BETA BLAST”
4 Rounds of: (2) 40’ Sled Rope Drag…225/180 6 Wall Walks 12 Double KB Front Squat…70/53’s For Time
2.26.23 SUNDAY “THE PLAGUE”
OLYMPIC: 5×2 High Hang Squat Snatch (2sec pause at bottom of squat 5×2 Muscle Snatch ENDURANCE: 20 Rounds of: 12/9cal Bike 12/9cal Ski 12 S... Read More
2.13.23 MONDAY “BEEF JERKY”
***NO 6am CLASS 9.13.23*** OLYMPIC: 5min EMOM of: 2 Hang Squat Clean 1 Split Jerk (If you are comfortable with the technique and mobility work... Read More
2.14.23 TUESDAY “BIRD CAGE”
STRENGTH: 5×3 Strict C2B Pull Up METCON: Every 4min for 20min: 9 Toes to Bar 7 Pull Ups 5 Chest to Bar Pull Ups 3... Read More
2.15.23 WEDNESDAY “GAGGLE”
10 Rounds of: 15/12cal Ski 12 S DB Box Step Ups…20/24” 12 S DB Devils Press 12 S DB Hang Squat Cleans For Time (33min... Read More
2.16.23 THURSDAY “MECHANICAL BULL”
JACKED: 18…16…14 of: Bench Press DB Shoulder Press Dips METCON: 3 Rounds of: 1:20min AMRAP of Bike Calories :40sec Rest 1:20min AMRAP of Row Calories... Read More
2.17.23 FRIDAY “OPEN 23.1”
14min AMRAP of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls…20/14…10/9 30 Power Cleans…135/95 20 Ring Muscle Ups For Total Reps *This workout... Read More