4.19.17 WEDNESDAY “HUMDINGER”
Strength: 3x 70% Shoulder Press 3x 80% Shoulder Press AMRAP 90% Shoulder Press 10x 50% Shoulder Press Metcon: 8 Rounds of: 8 Snatches…135/95 12 High... Read More
4.18.17 TUESDAY “WATER PUMP”
Strength: Take 90% of your 1RM from last Tuesday’s Deadlift. This will be your new “training max”. The next 8 weeks we will incorporate a... Read More
4.17.17 MONDAY “CHERRY PICKING”
18min AMRAP of: 12 Burpee Over Bar 44 Toes to Bar 54 OHS…95/65 3min Rest 12 Burpee Over Bar 44 Chest to Bar Pull Ups... Read More
4.16.17 EASTER SUNDAY
**NO CLASSES TODAY**
4.15.17 SATURDAY “THRUST FALL”
With a partner, complete the following: 33…27…21…15…9 of: Bike Cals Thrusters…115/75 (2 Rope Climbs after each set) For Time
4.14.17 FRIDAY “IRON LUNG”
Auxiliary: 1min Max Ski Erg Cals Metcon: 7 Rounds of: 2min AMRAP of: 12/10cal Row 6 Burpee Box Jumps 6 Snatches…155/105 1min Rest For Time
4.13.17 THURSDAY “CABOOSE”
Strength: 10mins to establish 1RM Back Squat Metcon: 3 Rounds of: 35/25cal Bike 25 Chest to Bar Pull Ups 15 Back Squats…165/115 2min Rest For... Read More
4.12.17 WEDNESDAY “CHIPPED NAIL”
63 Wall Balls…20/14…10/9 60m Bear Crawl 33 Toes to Bar 800m Run 33 HSPU’s…45’s 33 Hang Cleans…115/75 400m Run For Time (20min Time Cap)
4.11.17 TUESDAY “KETTLE COOKED”
Strength: 10mins to establish 1RM Deadlift Metcon: 14min AMRAP of: 35/25cal Row 15 S. Arm KB Hang Snatch…70/53 For Total Reps
4.10.17 MONDAY “BLIZKRIEG”
Strength: 10min to find a 1RM Shoulder Press Metcon: 2 Rounds of: 7min AMRAP of: 40/30cal Bike 15 S2OH…135/95 21 Front Squats…135/95 9 Ring Muscle... Read More