3.8.18 THURSDAY “CHEST COMPRESSIONS”
Strength: 5min EMOM of: 3 Bench Press Metcon: 5 Rounds of: 300m Row 30 Butterfly Sit Ups 15 Bench Press…135/95 For Time (20min Time Cap)... Read More
3.7.18 WEDNESDAY “RUNNERS HIGH”
**NO PM CLASSES TONIGHT** Strength: 5min EMOM of: 3 OHS Metcon: 89cal Run 55 OHS…95/65 34 Ring Muscle Ups (sub- 55 Ring Rows) For Time... Read More
3.6.18 TUESDAY “BIG BOSS”
Strength: 5min EMOM of: 4 Sumo Deadlifts Metcon: 4 Rounds of: 25cal Bike 20 SDLHP…115/75 15 HSPU…floor 2min Rest For Time (22min Time Cap)
3.5.18 MONDAY “HIGH ROLLER”
Strength: 5min EMOM of: 3 Strict Pull Ups Metcon: 15min AMRAP of: 36cal Row 18 High Wall Balls…20/14…12/11 18 Chest to Bar Pull Ups 54... Read More
3.4.18 SUNDAY “STEAM ENGINE”
3 Rounds of: 4min AMRAP of: Bike Cals 1min Rest 4min AMRAP of:: Run Cals 1min Rest 4min AMRAP of: 5 20m Sled Push…45/0 10... Read More
3.3.18 SATURDAY “PARTNER DIANE”
89…55…34 of: Partner Deadlifts…275/185 HSPU’s Cash out- 1,500m Row For Time
3.2.18 FRIDAY “18.2”
1-10 of: DB Squats…50/35’s Bar Facing Burpees (12min Time Cap) – If you finish within that 12min time cap, use the remaining time to establish... Read More
3.1.18 THURSDAY “WHITE RUSSIAN”
2 Rounds of: 12min AMRAP of: 24cal Row 24cal Run 24 Butterfly Sit Ups 24 Russian Twists…20/14 4min Rest For Total Reps
2.28.18 WEDNESDAY “WALL HANGER”
Strength: 6min EMOM of: 2 Hang Cleans Metcon: 3 Rounds of: 34 Wall Balls…20/14…10/9 21 HSPU…floor 13 Hang Cleans…155/105 For Time (12min Time Cap)
2.27.18 TUESDAY “TOP HEAVY”
Strength: 5min EMOM of: 1 Hang Squat Snatch, 1 Power Snatch Metcon: 6 Rounds of: 12 Snatch…115/75 48 Double Unders 12 Chest to Bar Pull... Read More