1.5.23 THURSDAY “VO2 MAX”
CORE VALUES: 9min AMRAP of: 20 Rt Side Hip Raise 20 Lf Side Hip Raise 20 Sit Ups (Start with and Every 3min 1min Plank... Read More
1.4.23 WEDNESDAY “MOONWALK”
Every 3min for 21min: 12/9cal Ski 10m Walking Lunge 10 Toes to Bar 3min Rest then: Every 3min for 18min: 30 Alternating Single Arm Clean... Read More
1.3.23 TUESDAY “WALL BANGER”
METCON: 40/8…30/6…20/4…10/2 High Wall Balls…20/14…12/11 30m Sandbag Carries…150/100 For Time (13min Time Cap) MILE MASTERY: 4 Rounds of: 3min Run 3min Rest Still time to... Read More
1.2.23 MONDAY “SKID MARKS”
METCON: 3 Rounds of: 18 Snatches…135/95 27/21cal Bike 1min Rest For Time (15min Time Cap) MILE MASTERY: 8 Rounds of: :55sec Sprint 1:05min Rest FAT... Read More
1.1.23 SUNDAY “HAPPY NEW YEAR”
***NO CLASSES TODAY***
12.31.22 SATURDAY “LINDA”
10-1 of: Deadlift…295/220 Bench Press…195/135 Squat Clean…145/105 For Time
12.30.22 FRIDAY “HONEY BADGER”
METCON: 2 Rounds of: 45 Back Squat…115/75 21 Burpee over bar 21 Chest to Bar Pull Ups For Time (14min Time Cap) MILE MASTERY: 18min... Read More
12.29.22 THURSDAY “THE SPROCKET”
CORE VALUES: 8min AMRAP of: 21 DB Sit Ups 21 Russian Twists 21 Goodmornings 21 Grasshoppers METCON: 6 Rounds of: :40sec AMRAP of Row Cals... Read More
10.28.22 WEDNESDAY “THE THING”
5 Rounds of: 2 Rounds of “CINDY” 15/12cal Bike 2min Rest then: 7 Rounds of: 12/9cal Ski (4) 30m Shuttle Touch 2min Rest then: 9... Read More
12.27.22 TUESDAY “SKINNY DIP”
METCON: 40/32cal Row 40 Bench Press…135/95 30/21cal Row 30 Dips 20/17cal Row 20 Strict HSPU…45’s For Time (11min Time Cap) MILE MASTERY: 2 Rounds of:... Read More