11.3.17 FRIDAY “ARMAGEDDON SWOLE”
Strength: Bench Press: 3@70% 3@80% AMRAP @90% Metcon: 21…15…9 of: Bench Press…115/75 Snatch…115/75 Cash out- 400m Run 3min Rest 9…7…5 of: Bench Press…175/120 Snatch…175/120 Cash... Read More
11.2.17 THURSDAY “ROWING BANANAS”
Metcon: 3 Rounds of: 5min AMRAP of: 30/25cal Row 2 Rope Climbs 5min Rest For Total Reps
11.1.17 WEDNESDAY “TRIPPING WALL BALLS”
Strength: 6min EMOM of: 6 Strict Chin Ups Metcon: 8 Rounds of: 15 Higher Wall Balls…20/14…11/10 12 S. Arm Hang KB Snatch…70/53 9 Toes to... Read More
10.30.17 MONDAY “THRUSTWORTHY”
Strength: Front Squat 3×70% 3×80% AMRAP x90% Metcon: 27…21…15…9 of: Calorie Row Thrusters…95/65 Chest to Bar Pull Ups (1min Rest after each set) For Time... Read More
10.29.17 SUNDAY “THE STRETCH”
3 Rounds of: 12min AMRAP of: 34cal Airrunner 34cal Bike 21 G.I. Janes 4min Rest For Total Reps
10.27.17 SATURDAY “DOUBLE DUTCH”
With a partner, complete the following: 2 Rounds of: 7min AMRAP of: 70 Wall Balls…20/14…10/9 (Partner holds a HS) 60 S. Arm KB Hang Snatch…53/35... Read More
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)