9.6.17 WEDNESDAY “PAINT PEELER”
Strength: 5×2 TnG Snatch Metcon: 3 Rounds of: 55 Wall Balls…20/14…10/9 13 Snatches…155/105 3min Rest For Time (17min Time Cap)
9.5.17 TUESDAY “TURBINE”
Strength: 3×5 Deadlift @ 70% 1RM 3×8 Strict Pull Up Metcon: 4 Rounds of: 4min AMRAP of: 21/15cal Row 21 KB Swings…70/53 21 Butterfly Sit... Read More
9.4.17 MONDAY “LABOR PAINS”
**10:00AM CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerks…165/115 (5 Rounds of “Cindy” before each set) For Time *Barbell... Read More
9.3.17 SUNDAY “ROSHAMBOW RUN”
**MONDAY LABOR DAY 10:00am CLASS ONLY** 5 Rounds of: 60cal Med Ball Airrunner…20/14 60/45cal Bike 21 Burpee onto Plate 2min Rest For Time
9.2.17 SATURDAY “WITHOUT A PADDLE”
With a partner, complete the following: 8 Rounds of: 500m Row 13 Thrusters…115/75 For Time (Partners can alternate at any time)
9.1.17 FRIDAY “AB-STRUCTED AIRWAY”
**MONDAY LABOR DAY SCHEDULE 10:00am Class Only (Partner Workout)** 23min AMRAP of: 40 Butterfly Sit Ups 40/30cal Bike 40 KB SDLHP’s…70/53 40 Grasshoppers 40 Double... Read More
8.31.17 THURSDAY “EL TORO”
Strength: 8min EMOM of: Even min- 5 Dips Odd min- 5 Negative Toes to Bar (sub- Knees to Chest) Metcon: 5 Rounds of: 100m Airrunner... Read More
8.30.17 WEDNESDAY “DEAD LEG”
Strength: 5min EMOM of: 3 Deadlifts 3 Shoulder Press Metcon: 27…21…15…9 of: HSPU…45’s Heavy Wall Balls…30/20…10/9 Deadlift…185/125 For Time (15min Time Cap)
8.29.17 TUESDAY “BAR BRAWL”
Strength: 10mins to establish 1RM Snatch Metcon: 5 Rounds of: 3min AMRAP of: 21/15cal Bike 13 Snatch…135/95 21 Burpee Bar Touch 3min Rest For Total... Read More
8.28.17 MONDAY “JACKRABBIT SLIM”
Strength: 8min EMOM of: Even mins- 3 Back Squats Odd mins- 3 Chin Ups Metcon: 2 Rounds of: 34/24cal Row 34 Back Squats…115/75 34 Chest... Read More