8.23.17 WEDNESDAY “SUCKER PUNCH”
Strength: 3 Rounds of: 6 Deadlifts 6 Bench Press *Slow controlled movement. Take about 2min Rest between Rounds and increase weight each round. Metcon: 5... Read More
8.22.17 TUESDAY “LASHINGS”
Benchmark: 5RM Back Squat Metcon: 4 Rounds of: 15 Back Squats…135/95 50 Double Unders 15/12cal Bike 1min Rest For Time (15min Time Cap)
8.21.17 MONDAY “AGENT ORANGE”
Strength: 3 Rounds of: 8 Strict C2B Pull Ups 8 Strict Deficit HSPU (sub- Push Ups) Metcon: 4 Rounds of: 12 Snatches…135/95 24 Strict HSPU’s…floor... Read More
8.20.17 SUNDAY “FAST LANE”
ENDURANCE CLASS- 10:00am 4 Rounds of:20/15cal Bike30m High Bar Prowler…50/030m Low Bar Prowler…50/0800m Run2min RestFor Time
8.19.17 SATURDAY “TANDEM AXLE”
With a partner, complete the following:100/80cal Assault Bike100 Axle Bar Clean n Jerks…110/70(every time you switch, 5 synchro Bar facing Burpees)For Time
8.18.17 FRIDAY “ABDOMINATION”
Strength:10-1 of:DeadliftStrict Chin up 20min AMRAP of:30 Butterfly Sit Ups30 KB Swings…70/5330 Grasshoppers30/20cal Bike30 Toes to Bar(EMOM of 3 30m Shuttle touches)For Total Reps
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)