11.14.17 TUESDAY “CHEST SLUG”
Strength: 5min EMOM of: 5 Back Squats Metcon: 5 Rounds of: 18 Heavy Wall Balls…30/20…10/9 13 Chest to Bar Pull Ups For Time (12min Time... Read More
11.13.17 MONDAY “COUGH SYRUP”
Strength: Deadlift: 5min EMOM of: 5 Reps Metcon: 3 Rounds of: 5min AMRAP of: 3 Burpee Over Bar 9 HSPU…45’s 12 Power Cleans…135/95 15/12cal Bike... Read More
11.12.17 SUNDAY “WET NOODLE”
36min AMRAP of: 50/40cal Row 50/40cal Assault Bike 100 Double Unders (Every 3mins, 1 “Cindy” Round) For Total Reps
11.11.17 SATURDAY “DOUBLE TROUBLE”
With a partner, complete the following: 4 Rounds of: 60 Wall Balls…20/14…10/9 20 Partner Deadlifts…315/225 10 Syncro Burpee Over Bar For Time
11.9.17 THURSDAY “SASQUATCH”
Strength: 5min EMOM of: 2 Hang Squat Snatch Metcon: 5 Rounds of: 3min AMARAP of: Cash in- 20/15cal Airrunner (max 2min) 10 Hang Snatch…115/75 10... Read More
11.8.17 WEDNESDAY “BLOWN OUT”
Strength: Bench Press 5@75% 3@85% AMRAP @ 95% Metcon: 4 Rounds of: 18/12cal Bike 12 Shoot Throughs 9 Toes to Bar 3 Bar Muscle Up... Read More
11.7.17 TUESDAY “CHIP CLUB”
Strength: Deadlift 5@75% 3@85% AMRAP of 95% Metcon: 55/44cal Row 55 Wall Balls…20/14…10/9 55 Power Cleans…135/95 2min Rest 55 HSPU’s…floor 55 Deadlifts…135/95 55/44cal Row For... Read More
11.6.17 MONDAY “CHEST COMPRESSIONS”
Strength: Back Squat 5@75% 3@85% AMRAP of 95% Metcon: 34…21…13 of: Back Squat…115/75 Chest to Bar Pull Ups 3min Rest 40 Burpee Over Bar For... Read More
11.5.17 SUNDAY “JANE FONDA”
4 Rounds of: 7min AMRAP of: 34cal Row 34cal Bike 34 Hang Clean n Jerks…75/45 (EMOM of 2 Burpee Over Bar) 3min Rest For Total... Read More
11.4.17 SATURDAY “BEAR BUDDIES”
With a partner, complete the following: 7min AMRAP of: 34 Bear Complex…95/65 21 G.I️. Janes 4min Rest then: 7min AMRAP of: 55 Pull Ups 34cal... Read More