2.9.23 THURSDAY “EXHALATION”
CORE VALUES: 3 Rounds of: 50 Grasshoppers (Lf side, Rt side= 1) 30 DB Sit Ups 30 Goodmornings METCON: 8 Rounds of: :30sec AMRAP Bike... Read More
2.8.23 WEDNESDAY “COUNT DOWN”
10min AMRAP of: 10cal Run 10cal Ski 10m Sled Push…180/135 10 Toes to Bar 2min Rest 9min AMRAP of: 19 Wall Balls 19 HSPU 19... Read More
2.7.23 TUESDAY “ROWMAGEDDON”
JACKED: 18…16…14 of: Strict Pull Ups Bent Over Row DB Curls METCON: 2 Rounds of: 7min AMRAP of: 50/40cal Row 30 Deadlifts…185/125 20 Burpee Over... Read More
2.6.23 MONDAY “TOTAL BODY BAR”
MILE MASTERY: 1mile Final Test METCON: 27…21…15…9 of: Hang Cleans…95/65 S2OH…95/65 Back Squat…95/65 For Time (15min Time Cap)
2.5.23 SUNDAY “DUSTER”
Every 3min for 36min: 1st 3min: 6 Burpee Over Rower 20/15cal Row 2nd 3min: 6 Chin Ups 20/15cal Bike For Slowest Round
2.4.23 SATURDAY “RUMP ROAST”
10 Rounds of: 8 Back Squats…225/155 (Heavy) 12/9cal Ski 30m Reverse Sled Drag…270/225 For Time CONGRATS COACH CAT AND COACH EDDIE!!
2.3.23 FRIDAY “DUMBFOUNDED”
METCON: 4 Rounds of: 3min AMRAP of: 4 DB Burpees…50/35’s 6 DB S2OH…50/35’s 8 DB Hang Cleans…50/35’s (8) 10m Shuttle Touch 3min Rest For Total... Read More
2.2.23 THURSDAY “JIFFY LUBE”
JACKED: 18…16…14 of: DB Bench Press Barbell Shoulder Press Dips DB Skull Crushers METCON: 5min AMRAP Treadmill Calories 2min Rest 5min AMRAP Ski Calories 2min... Read More
2.1.23 WEDNESDAY “CIRCUIT BREAKER”
9 Rounds of: 7 Pull Ups (or 3 Bar Muscle Ups) 30m Sled Push…135/90 2min Rest 8 Rounds of: 3 Wall Walks 12 Box Jump... Read More
1.31.23 TUESDAY “SNOWBALL”
METCON: Every 6min for 18min: 40 Wall Balls…20/14…10 40/32cal Ski For Slowest Round METCON: Tabata Run Cals