4.3.18 TUESDAY “REPSECUTIONER”
Strength: 9…7…5 of: Deadlift (2min Rest) Metcon: 34…21…13 of: Bike Cals Hang Snatch…95/65 (13 Burpee Over Bar after each set) (3min Rest after each set)... Read More
4.2.18 MONDAY “CINDY LOU”
Strength: 5min EMOM of: 2 Clean n Jerks Metcon: 2 Rounds of: 7min AMRAP of: 5 Clean n Jerks…155/105 5 Pull Ups 10 Push Ups... Read More
3.31.18 SATURDAY “DOUBLE DOWN”
**NO CLASSES SUNDAY 4/1/18** With a partner, complete the following: 5min AMRAP of: 20m Sled Pushes…225/180 (Partner holds a HS while other partner works) 3min... Read More
3.30.18 FRIDAY “BULLET PROOF”
Strength: Bench Press 5@70% 3@80% 1@90% Metcon: 2 Rounds of: 45/35cal Bike 35 Bench Press…135/95 35 Toes to Bar 2min Rest For Time (14min Time... Read More
3.29.18 THURSDAY “SWOLEY SHOULDERS”
Strength: 6-1 of: Weighted Pull Ups Shoulder Press 1min Rest between Metcon: 4 Rounds of: 25/20cal Row 15 Shoulder to OH…135/95 15 Chest to Bar... Read More
3.28.18 WEDNESDAY “HEAVY BABY”
Strength: 6min EMOM of: 2 Snatches Metcon: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Snatch…95/65 For Time (15min Time Cap)
3.27.18 TUESDAY “FIDGET SPINNER”
Strength: Deadlift 5 @ 70% 3 @ 80% 1 @ 90% Metcon: 3 Rounds of: 5min AMRAP of: 21/18cal Bike 18 KB Swings…70/53 15 Burpee... Read More
3.26.18 MONDAY “SWIFT BOAT”
Strength: Back Squat 5 @ 70% 1RM 3 @ 80% 1RM 1 @ 90% 1RM Metcon: 100cal Row 50 Clean n Jerks…115/75 50 Back Squats…115/75... Read More
3.26.18 SUNDAY “TREADSTONE”
2 Rounds of: 6:20min AMRAP Row Cals :40sec Rest 6:20min AMRAP Run Cals :40sec Rest 6:20min AMRAP of: 40m Sled Push…45/25 6 Burpee onto Plate... Read More