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
10.16.17 MONDAY “BACK TRACKER”
Strength: Back Squat 5@70% 3@80% 1@90% -Take 10mins to warm up to your first set of 5. Your first set of 5 should be difficult... Read More
10.15.17 SUNDAY “LUNGZILLA”
48min AMRAP of: 40cal Row 40cal Bike 40 Snatch…75/55 40 Burpee onto Plate (Every 4min 150m Run) For Total Reps Pat Bentley- before and after... Read More
10.14.17 SATURDAY “BRO REPS”
With a partner, complete the following: 2 Rounds of: 7min AMRAP of: 70 Wall Balls…20/14…10/9 (One partner works while the other does a farmer Hold... Read More
10.13.17 FRIDAY “DEAD IN THE WATER”
Strength: 5,4,3,2,1 of: Deadlift Metcon: 55 Deadlifts…225/155 55 Burpee Over the Bar 55cal Row For Time (14min Time Cap)