10.27.17 FRIDAY “GATE KEEPER”
Auxiliary: 6min AMRAP of: Hollow Rock n Rolls (Every 2min 1min Plank Hold) Metcon: 7 Rounds of: 12cal Airrunner 8 OHS…95/65 4 Bar Muscle Up... Read More
10.26.17 THURSDAY “AFFLICTION”
Strength: Shoulder Press 5@75% 5@80% 5@85% Metcon: 3 Rounds of: 45sec AMRAP Assault Bike Cals 15sec Rest 45sec AMRAP Row Cals 15sec Rest 45sec AMRAP... Read More
10.25.17 WEDNESDAY “DRAG STEAM”
Strength: 5min EMOM of: 3 Strict Chest to Bar Pull Ups Metcon: 4 Rounds of: 4min AMRAP of: Cash in- 150m Sled Drag…135/90 20 Chest... Read More
10.24.17 TUESDAY “SICK PIG”
Strength: Deadlift 5@75% 5@80% 5@85% -2min Rest between sets Metcon: 27…21…15…9 of: Deadlift…185/125 HSPU’s…floor (2 Rope Climbs after each set) For Time (15min Time Cap)
10.23.17 MONDAY “WAR MACHINE”
Strength: Back Squat 5 @ 75% 5 @ 80% 5 @ 85% -Rest 2min between sets Metcon: 3 Round of: 5min AMRAP of: 25/20cal Bike... Read More
10.23.17 SUNDAY “BLOOD DOPING”
3 Rounds of: 8min AMRAP of: Cash in- 400m Run (outside) 30 KB Swings…70/53 30cal Row 30 Goblet Squats…70/53 30cal Bike 3min Rest For Total... Read More
10.20.17 FRIDAY “BRAWNY BILL”
Strength: 5min EMOM of: 3 Strict Chin Ups -Use weight or bands. Work up in loading, by the 5th minute you should be doing a... Read More
10.19.17 THURSDAY “HANG NAIL”
Strength: 5min EMOM of: 3 Hang Cleans Metcon: 3 Rounds of: 13 Hang Cleans…165/115 21 Toes to Bar 400m Run (outside) For Time (18min Time... Read More
10.18.17 WEDNESDAY “BUFFALO CHIPS”
Strength: 5min EMOM of: 3 Snatch Grip Deadlift 2min Rest 5min EMOM of: 2 TnG Snatch Metcon: 50/40cal Bike 40 Snatches…95/65 3min Rest 50 High... Read More
10.17.17 TUESDAY “DROWN PROOFING”
Strength: 5@70% 3@80% 1@90% Shoulder Press -Same as yesterday. Work up to your 70% then do 5 reps. Resting 2-3mins between moving up in weight.... Read More