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
1.10.23 TUESDAY “HOUSE KEEPING”
METCON: 3 Rounds of: 20 Clean n Jerks…135/95 20 Burpee Over Bar For Time (12min Time Cap) MILE MASTERY: 2 Rounds of: 6min EMOM of:... Read More
1.9.23 MONDAY “TOAD SOUP”
METCON: 27…21…15…9 of: Back Squat…115/75 Toes to bar For Time (13min Time Cap) MILE MASTERY: 7 Rounds of: 1min AMRAP Run Cals 1min Rest
1.8.23 SUNDAY “BURN NOTICE”
50…40…30…20 of: or 40…32…24…17 of: Ski Cals Bike Cals then: 50…40…30…20 of: or 40…32…24…16 of: Row Calories DB Box Step Ups…20”…35/25 For Time
1.7.23 SATURDAY “FAST TWITCH”
10 Rounds of: 2min AMRAP of: 12/9cal Bike 6 Clean n Jerk…185/125 12/9cal Ski 12 Deadlifts…185/125 2min Rest For Total Reps
1.6.23 FRIDAY “PULL POSITION”
METCON: 2 Rounds of: (10) 30m Reverse Sled Drag…180/135 35 Burpee onto plate 40 Pull Ups For Time (19min Time Cap) MILE MASTERY: 16min EMOM... Read More