4.3.17 MONDAY “CHEST BUMP”
Strength: For 10mins every 2mins: 5…4…3…2…1 of: Bench Press (working with a spotting partner, increase weight and decrease reps every 2min) Metcon: 9…15…21…27 of: Bench... Read More
4.2.17 SUNDAY “ENDURO GLIDE”
ENDURANCE: 6 Rounds of: 1:20min AMRAP of Calorie Row :40sec Rest 1:20min AMRAP of Calorie Bike :40sec Rest 400m Run Rest until top of the... Read More
4.1.17 SATURDAY “JOSE STRONG”
20min AMRAP of: 21 Clean n Jerks…95/55 21 Back Squats…95/55 21 Burpees 21 Pull Ups 15 Clean n Jerks…115/75 15 Back Squats…115/75 15 Burpees 15... Read More
3.31.17 FRIDAY “TOP HEAVY”
Strength: 5…3…1 Deadlift (With a partner, work up to a heavy 1rm) Metcon: 27…21…15…9 of: Strict HSPU…25’s (sub- HR Push Ups) KB SDLHP…95/70 (EMOM of... Read More
3.30.17 THURSDAY “GUT WRENCHER”
3 Rounds of: 6min AMRAP of: Cash in: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Then: 20/15cal Bike 20 Butterfly Sit Ups 20 Toes... Read More
3.29.17 WEDNESDAY “CLEAN SLATE”
Strength: 10mins to establish 2rm Power Clean Metcon: 5 Rounds of: 30 Wall Balls…20/14…10/9 8 Power Cleans…185/125 For Time (12min Time Cap)
3.28.17 TUESDAY “LORD OF THE RINGS”
2 Rounds of: 8min AMRAP of: 55cal Row 21 Ring Muscle Ups (sub- 21 shoot through) 8min Rest For Total Reps
3.27.17 MONDAY “CHIP ASSAULT”
60/50cal Assault Bike 30 Snatch…155/105 20 OHS…155/105 30 G.I. Janes 60 Chest to Bar Pull Ups For Time (17min Time Cap)
3.26.17 SUNDAY “ROCKY RUN”
ENDURANCE: 5 Rounds of: 35/30cal Bike 35/30cal Row 400m Med Ball Run…20/14 For Time OLYMPIC- SNATCH
3.25.17 SATURDAY “DOUBLE DOWN”
With a partner, complete the following: 15min AMRAP of: 22 Snatches…135/95 22 Burpee Box Jumps…24/20″ 22 Cal Bike For Total Reps