8.17.17 THURSDAY “BOA CONSTRICTOR”
5 Rounds of:3min AMRAP of:Cash in- 25m Prowler Push…360/270remainder of time:Rope Climbs3min RestFor Total Rope Climbs
8.16.17 WEDNESDAY “MUSCLE BOUND”
Benchmark:10mins to find your 8rm TnG Snatch Metcon:3 Rounds of:5min AMRAP of:34/27cal Row21 Snatch…115/7513 Bench Press…185/1155min RestFor Total Reps
8.15.17 TUESDAY “CHIP RUNNER”
Strength:6min EMOM of:3 Strict C2B Pull Ups3 Shoulder Press Metcon:30 Burpee Over Box…24/20"30 Chest to Bar Pull Ups60cal Airrunner30 Chest to Bar Pull Ps30 Burpee... Read More
8.14.17 MONDAY “POWERBALL”
Strength:3×2 TnG Power Clean Metcon:21…15…9 of:Power Clean…155/105High Wall Balls…20/14…12/115min RestThen:21…15…9 of:Power Clean…135/95Wall Balls…20/14…10/9For Time(18min Time Cap)
8.13.17 SUNDAY “ROWMAN RUN”
4 Rounds of:7min AMRAP of:800m Run60m Bear CrawlRemainder of time AMRAP of:Calorie Row2min RestFor Total Calories Rowed
8.12.17 SATURDAY “THRUST FALL”
With a partner, complete the following:75 Thrusters…115/75 (one partner works while the other hangs from Pull Ups Bar)75 KB Swings…70/53 (one partner works while the... Read More
8.11.17 FRIDAY “AB TRAIN”
75/50…65/40…55/30 of:Double UndersButterfly Sit Ups(60m Sled Push or Sled Drag…180/140)For Time
8.10.17 THURSDAY “GAME CHANGER”
Strength:10, 8, 6, 4, 2 of:Back SquatBent over Row Metcon:80/60cal Bike60 Back Squat…95/6540 Toes to Bar(EMOM 2 Lateral Burpee Over Bar)For Time(16min Time Cap)
8.9.17 WEDNESDAY “ROWING BANANAS”
Auxiliary:3min AMRAP of:Hollow Rock n Rolls Metcon:2 Rounds of:7min AMRAP of:20/15cal Row15 S2OH…135/9515 SDLHP's…135/9515 HSPU's…25's7min RestFor Total Reps
8.8.17 TUESDAY “FIBONACCI FITNESS”
Strength:10,8,6,4,2 of:DipsStrict Pull Ups Metcon:34…21…13…8 of:Airrunner CalsChest to Bar Pull UpsHeavy Wall Balls…30/20…10/91min Rest between setsFor Time(20min Time Cap)