10.12.17 THURSDAY “BOULDER SHOULDER”
Strength: 5,4,3,2,1 of: Shoulder Press Metcon: 40….30…20…10 of: HSPU’s…25’s S. Arm KB Hang Snatch…53/35 Calorie Run (2min Rest after each set) For Time (25min Time... Read More
10.11.17 WEDNESDAY “STRANGE TRIP”
Strength: 5,4,3,2,1 of: Strict Chest to Bar Pull Ups Metcon: 5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Chest to Bar Pull Ups (EMOM of... Read More
10.10.17 TUESDAY “TOP HEAVY”
Strength: 5,4,3,2,1 of Bench Press Metcon: 3 Rounds of: 5min AMRAP of: 27/21cal Bike 21 SDLHP’s…135/95 15 Bench Press…165/105 9 Burpee Over Bar 5min Rest... Read More
10.9.17 MONDAY “WET WILLY”
Strength: 5,4,3,2,1 of Front Squat Metcon: 3 Rounds of: 34cal Row 21 Front Squats…115/75 13 Snatches…115/75 3min Rest For Time (21min Time Cap)
10.8.17 SUNDAY “3RD LUNG”
3 Rounds of: 9min AMRAP of: 50/40cal Bike 50/40cal Run 30 Clean n Jerks…95/65 (KEEP IT LIGHT) 10 G.I. Janes 2min Rest For Total Reps
10.7.17 SATURDAY “DOUBLE BARREL”
With a partner, complete the following: 2 Rounds of: 120/90cal Row (One partner works while the other holds a pike position with feet on a... Read More
10.6.17 FRIDAY “COWBOY”
Strength: 4min EMOM of 4 Shoulder Press 3min Rest 4min EMOM of 4 Front Squats Metcon: 3 Rounds of: 34 Butterfly Sit Ups 21cal Bike... Read More
10.5.17 THURSDAY “McGRIPPERSON”
Benchmark: 2min Max Double Unders Metcon: 27/70/27…21/60/21…15/50/15…9/40/9 of: Snatch….95/65 Double Unders Pull Ups For Time (15min Time Cap)
10.4.17 WEDNESDAY “MUDSTAINED”
Strength: 5min EMOM of: 2 Power Cleans Metcon: 72cal Run 72 High Wall Balls (EMOM 3 Power Cleans…185/125) For Time (16min Time Cap)
10.3.17 TUESDAY “POSEIDON”
Strength: 6min EMOM of: 4 Strict/Weighted Chest to Bar Pull Ups Metcon: 2 Rounds of: 7min AMRAP of: 60/40cal Row 30 Strict HSPU’s…25’s 30 Chest... Read More