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)
12.5.17 TUESDAY “BURNT RUBBER”
Strength: Bench Press 5@70% 4@75% 3@80% 2@85/% 1@90% Metcon: 3 Rounds of: 60m Sled Push…135/90 21 Chest to Bar Pull Ups 3min Rest then: 3... Read More
12.4.17 MONDAY “MEDUSA”
Strength: 5min EMOM of: 2 Thrusters Metcon: 3 Rounds of: 21 Thrusters…95/65 15 Knees to Elbows 3min Rest then: 3 Rounds of: 15/12cal Bike 15... Read More
12.3.17 SUNDAY “LUNG DONOR”
6 Rounds of: 40/30cal Row 12 Shoot Throughs 12 Chest to Bar Pull Ups 300m Run 1min Rest For Time
12.2.17 SATURDAY “BUDDY SYSTEM”
With a partner, complete the following: 205/165 Calorie Bike (EMOM both Partners do 3 Clean n Jerks…155/105) For Time