1.20.23 FRIDAY “TRICYCLE”
METCON: 3 Rounds of: 38/30cal Bike 29 HSPU…floor 20 Power Cleans…135/95 3min Rest For Time (24min Time Cap) MILE MASTERY: 2 Rounds of: 4min AMRAP... Read More
1.19.23 THURSDAY “BREATHALIZER”
CORE VALUES: 2min AMRAP of DB Sit Ups then 1min…:45sec…:30sec of: Plank Hollow Hold then: 2min AMRAP of DB Sit Ups METCON: 4 Rounds of:... Read More
1.18.23 WEDNESDAY “SLED DERBY”
Every 10min for 30min: (6) 30m Sled Push…45/25 21 Toes to Bar 28 KB Swings 21 HSPU’s 30m S DB OH Walking Lunge For Slowest... Read More
1.17.23 TUESDAY “12 STEP”
METCON: Every 3min for 21min: 12 Burpee Bar Touch 12 Pull Ups 12/9cal Bike For Slowest Round MILE MASTERY: 12 Rounds of: :20sec Sprint :40sec... Read More
1.16.23 MONDAY “THE JAGUAR”
CORE VALUES: 27…21…15…9 of: DB Sit Ups…light Russian Twists (right/left=1rep) Grasshoppers (right/left=1rep) METCON: 40cal Run then: 5 Rounds of: 15 Hang Snatches…95/65 20 Back Squat…95/65... Read More
1.15.23 SUNDAY “PUMP TOWN”
9 Rounds of: 21/17cal Bike 27/21cal Row 1 Round of “CINDY” For Time
1.14.23 SATURDAY “THE YATES”
10 Rounds of: 40’ Rope Sled Drag…315/225 6 Bench Press…225/135 9 S DB Front Squats……70/50 12/9cal Bike For Time GOOD LUCK COACH TRACY, KARIS AND... Read More
1.13.23 FRIDAY “DARK 30”
METCON: 30/21cal Ski 30 Single DB Step Ups…50/35…20” 30 HSPU…floor 30 Pull Ups 30 HSPU…floor 30 Single DB Step Ups…50/35…20” 30/21cal Ski For Time (15min... Read More
1.12.23 THURSDAY “WATER WHEEL”
MILE MASTERY: 1mile Run (check in) METCON: 10 Rounds of: :20sec Bike :40sec Rest :20sec Row 1:40min Rest For Total Calories
1.11.23 WEDNESDAY “FOOT LOCKER”
10 Rounds of: 15 Jumping Air Squats 10 KB Swings 5 Burpees 2min Rest then: 10 Rounds of: 15 DB Snatches 10 Sit Ups 5... Read More