12.15.17 FRIDAY “NIGHTMARE”
Strength: 6min EMOM of: 4 Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 3min AMRAP of: 3 Snatches…165/115 3 Bar Muscle Ups (3... Read More
12.14.17 THURSDAY “AB-STRUCTED AIRWAY”
Auxiliary: 1min Max Calories Assault Airrunner Metcon: 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double Unders 1min... Read More
12.13.17 WEDNESDAY “
Strength: Every 2min for 6min: 4 Deadlifts Metcon: 3 Rounds of: 5min AMRAP of: 35/30cal Row 15 HSPU’s…45’s 60m Sled Push…180/135 (30m=1rep) 15 Toes to... Read More
12.12.17 TUESDAY “KNUCKLE BALL”
Strength: Every 2min for 6min: 5 Bench Press Metcon: 3 Rounds of: 34 High Wall Balls…20/14…12/11 21 S. Arm KB Hang Snatch…70/53 13 Bench Press…185/125... Read More
12.11.17 MONDAY “MONGOLS”
Strength: Every 2min for 6min: 3 Back Squats @ 85% Metcon: 27…21…15….9 of: Clean n Jerk…115/75 Bike Cals (RED bike Cals are 21…15…9…6) 3min Rest... Read More
12.10.17 SUNDAY “CAMEL CLUTCH”
40min AMRAP of: 45/35cal Row 40/30cal Bike 25 Butterfly Sit Ups (Every 4min, 8 Burpee Bar Touch) For Total Reps
12.9.17 SATURDAY “SWOLE MATES”
With a partner, complete the following: 5 Rounds of: 30 Squat Clean Thrusters…95/65 (one partner works at a time) 15 Synchro Burpee Over Bar 15... Read More
12.8.17 FRIDAY “DEVIL’S ADVOCATE”
Strength: 5min EMOM of: 2 Heaving Snatch Balance Metcon: 6min AMRAP of: 21cal Run 15 Hang Snatch…155/105 6min Rest then: 6min AMRAP of: 21cal Run... Read More
12.7.17 THURSDAY “WONDER BALL”
Strength: For 6min Every 2min complete: 6 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 4min AMRAP of: 15/12cal Bike 20 Burpee Bar... Read More
12.6.17 WEDNESDAY “RUN SLINGER”
Strength: Deadlift 5@70% 4@75% 3@80% 2@85% 1@90% Metcon: 50cal Airrunner 40 Power Cleans…135/95 30 HSPU…45’s For Time (12min Time Cap)