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
2.18.23 SATURDAY “DEAD HAND”
3 Rounds of: 21 Deadlifts…245/175 21 Deficit HSPU…(2)45’s For Time
2.19.23 SUNDAY “BIRD FLU”
OLYMPIC: 5×3 Front Squat (2sec pause at depth) 5×3 Clean High Pull 5×1 Clean n Jerk ENDURANCE: Every 2min for 36min: 1st 2min- 24/19cal Row... Read More
2.12.23 SUNDAY “SLOW COOKER”
OLYMPIC: 5×5 OHS 5×5 Snatch High Pull 5×1 Squat Snatch ENDURANCE: Every 5min for 35min: 32/25cal Row 25/20cal Bike For Slowest Round
2.11.23 SATURDAY “CHEST BUMP”
5 Rounds of: 20 Bench Press…135/85 60m Reverse Sled Drag…225/180 30 S DB Squats…70/50 For Time
2.10.23 FRIDAY “THE BARBER”
JACKED: 18…16…14 of: Shoulder Press DB Bench Press Dips METCON: 30 Snatches…115/75 60 Pull Ups (30 Bar MU) 30 Snatches For Time (12min Time Cap)