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
6.4.17 SUNDAY “TRIPLE THREAT”
ENDURANCE: 3 Rounds of: 800m Run 800m Row 100 Double Unders 3min Rest For Time OLYMPIC- Snatch
6.3.17 SATURDAY “BUDDY BLASTER”
With a partner, complete the following: 12 Rounds of: 15 Back Squats…95/55 15 S2OH…95/55 7 Synchro Burpee Over Bars For Time *one partner completes a... Read More