6.14.17 WEDNESDAY “SHUTTLE UP”
2 Rounds of: 44/34cal Row 10 30m Shuttle Touches 34 HSPU’s…(2)45’s 5min Rest For Time (16min Time Cap) Auxiliary: 1min…45sec…30sec of: Hollow Body hold Plank... Read More
6.13.17 TUESDAY “KNUCKLE DRAGGER”
Strength: Work up to 1set of 20 Heavy Back Squats and record your weight accomplished. Metcon: 5 Rounds of: 15 Chest to Bar Pull Ups... Read More
6.12.17 MONDAY “BARKING SPIDER”
Strength: 6min EMOM of: 3 Bench Press 3 Strict Chin Ups Metcon: 3 Rounds of: 25 Bench Press…135/75 15 Power Cleans…165/115 20/15cal Assault Bike 2mins... Read More
6.11.17 SUNDAY “RUN THE DAY”
*NO CLASSES TODAY* Come to Run The Day and register for the 5K to support Patrick and the Norton Family. Registration is at 7am at... Read More
6.10.17 SATURDAY “BASH BROS.”
With a partner, complete the following: Cash in- 150m Sled Push…270/180 3 Rounds of: 30 HSPU’s…45’s 30 Chest to Bar Push Ups For Time There... Read More
6.9.17 FRIDAY “BALL SNATCHER”
6 Rounds of: 17 Heavy Wall Balls…30/20…10/9 9 Snatches…135/95 1min Rest For Time (21min Time Cap)
6.8.17 THURSDAY “RESUSCITATION”
Strength: 10mins to establish 1RM Back Squat Metcon: 5 Rounds of: 12 Burpee Box Jump Overs…24/20″ 7 Ring Muscle Ups (sub- 21 Ring Rows, 21... Read More
6.7.17 WEDNESDAY “BUMPY BELLY”
21min AMRAP of: 21cal Row 21 Med Ball Sit Ups 21 Grasshoppers 15 Toes to Bar (Every 3min 3 30m Shuttle Touches) For Total Reps
6.6.17 TUESDAY “THIN LINE”
Strength: 10mins to establish 1RM Shoulder Press Metcon: 27/6…21/5…15/4 of: Clean n Jerk…115/75 Rope Climbs For Time (15min Time Cap)
6.5.17 MONDAY “DEAD LEG”
Strength: This is the last week of Wendler for Deadlift, Back Squat and Shoulder Press. We will be testing our 1RM for each. 10mins to... Read More