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
12.1.17 FRIDAY “ARMAGEDDON SLEDDIN”
Auxiliary: 3min Hollow Rock n Rolls Metcon: 5 Rounds of: 3min AMRAP of: Cash in- 60m Sled Push…135/90 Remainder: 6 Wall Walks 12 S. Arm... Read More
11.30.17 THURSDAY “ROW BALLS”
Strength: 6min EMOM of: 4 Shoulder Press 4 Negative Toes to Bar Metcon: 2 Rounds of: 7min AMRAP of: 30/25cal Row 15 High Wall Balls…20/14…12/11... Read More
11.29.17 WEDNESDAY “
Strength: 5min EMOM of: 2 Deadlifts Metcon: 5 Rounds of: 15 Cal Airrunner 12 Snatches…115/75 9 Knees to Elbows 6 Shoulder to OH…115/75 1min Rest... Read More
11.28.17 TUESDAY “MAD MAX”
Strength: 8min EMOM of: Even min- 3 Strict C2B Pull Ups Odd min- 3 Bench Press Metcon: 2 Rounds of: 8min AMRAP of: 30 Chest... Read More
11.27.17 MONDAY “WOOD CHUCK”
Strength: 5min EMOM of: 2 Back Squat Metcon: 21…13…8 of: Strict HSPU…45’s Power Clean…165/115 3min Rest then: 34 Back Squats…165/115 34 Burpee Over Bar For... Read More
11.26.17 SUNDAY “WATER MOCCASIN”
6 Rounds of: 40/30cal Row 30cal Airrunner 4 Rope Climbs 1min Rest For Time