7.28.17 FRIDAY “SKID MARKS”
6 Rounds of:60m Prowler Push…180/11010 Snatches…155/1052min RestFor Time(25min Time Cap)
7.27.17 THURSDAY “BRONCHODILATOR”
Strength:10,8,6,4,2 of:Negative Toes to Bar or Knees to ChestDips-Rest 1:30 between sets Metcon:2 Rounds of:5min AMRAP of:40cal Row40 OHS…95/6530 Pull Ups5min RestFor Total Reps
7.26.17 WEDNESDAY “LUNG ASSAULT”
Strength:10,8,6,4,2 of:Back SquatDeadlift– Rest approximately 1:30min and increase weight each set. Metcon:21…15…9 of:Assault BikeAirrunnerS. Arm Hang KB Snatch…70/53For Time(12min Time Cap)
7.25.17 TUESDAY “NAIL N HAMMER”
Strength:10,8,6,4,2 of:Bench PressStrict Pull Up-Rest approximately 1:30min between sets and increase weight each set Metcon:5 Rounds of:9 Power Cleans…135/957 Front Squats…135/955 S2OH…135/9540 Double UndersFor Time(13min... Read More
7.24.17 MONDAY “CHIMNEY SWEEP”
Benchmark: 2min AMRAP of Rope Climbs Metcon: 3 Rounds of: 30cal Airrunner 4 Rope Climbs 20 HSPU’s…floor 2min Rest For Time (20min Time Cap)
7.23.17 SUNDAY “OBSTRUCTED AIRWAY”
7 Rounds of: 5min AMRAP of: 15cal Bike 15cal Airrunner 15cal Row 15 Plate Burpees…45/25 2min Rest For Total Reps
7.22.17 SATURDAY “CLEANING LADY”
With a partner, complete the following: 15min AMRAP of: 20 Clean n Jerks…135/95 (one partner works while the other holds a pike position on a... Read More
7.21.17 FRIDAY “WIND CHILLER”
Strength: 10mins to establish 1RM Pull Up Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal Row 40 Double Unders 10 Shoot Throughs 7min Rest For... Read More
7.20.17 THURSDAY “BIG FOOT”
Auxiliary: 2min AMRAP of: 30m Low Bar 30m High Bar Metcon: 6 Rounds of: 6 SDLHP’s…155/105 9 Burpee Box Jump Overs…24/20″ 12 Toes to Bar... Read More
7.19.17 WEDNESDAY “WALLHANGER”
Strength: 10mins for 1RM max Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 3 Rope Climbs 15/12cal Bike For Time (19min Time Cap)