8.3.17 THURSDAY “AIR HAMMER”
Strength:3×6 Negative Toes to Bar3×6 Shoulder Press Metcon:3 Rounds of:4min AMRAP of:10cal Airrunner12 S2OH…135/9515 Back Squats…135/9518 Toes to Bar4min RestFor Total Reps
8.2.17 WEDNESDAY “MAID’S BREATH”
Strength:3×5 Strict Ring Muscle Ups (sub- from the ground)8,6,4,2 of Bench Press Metcon:10-1 of:Power Cleans…165/115Burpee Over BarFor Time(12min Time Cap)
8.1.17 TUESDAY “BEARDED DRAGON”
5 Rounds of:60m Reverse Sled Drag…180/11560m Farmers Carry…97/7060m Bear Crawl15 KB Swings…97/70For Time(25min Time Cap)Today marks the last day of a long time coach, athlete... Read More
7.31.17 MONDAY “HOOK SHOT”
Benchmark:2min Max Assault Bike Cals Metcon:2 Rounds of:7min AMRAP of:10 HDDWB's…20/14…12/1112 High Wall Balls…20/14…12/1115 Wall Balls…20/14…10/95 Rope Climbs12 Chest to Bar Pull Ups15 Pull Ups20/15cal... Read More
7.30.17 SUNDAY “LUNG DONOR”
*ENDURANCE CLASS IS AT 10am*8 Rounds of:400m Run (outside)15/10cal Bike20 Butterfly Sit Ups1min RestFor Time
7.29.17 SATURDAY “DOUBLE TROUBLE”
With a partner, complete the following:120/85cal Assault Bike100 SDLHP's…115/75100 Toes to Bar(EMOM of 4 Synchro Burpee Over Bar)For Time
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