12.15.16 THURSDAY “CHECK ENGINE”
Strength: 5min EMOM of: 5 Strict C2B Pull Ups Metcon: 45/38 Cal Row 45/38 Cal Bike 38 Burpee Box Jumps…24/20″ 38 Chest to Bar Pull... Read More
12.14.16 WEDNESDAY “THE STRANGER”
27…21…15…9 of: S. Arm KB Hang Snatch…70/53 HSPU’s…25’s (3 Rope Climbs after each set) For Time (15min Time Cap)
12.13.16 TUESDAY “BARBELL BONANZA”
5 Rounds of: 12 Hang Clean…155/105 9 Front Squat…155/105 6 S2OH…155/105 10 Burpee Over Bar 1min Rest For Time (17min Time Cap)
12.12.16 MONDAY “SADDLE RASH”
2 Rounds of: 9min AMRAP of: 30/25cal Row 15 Bar Muscle Ups (20 C2B Pull Ups) 30m High Bar Prowler…50/0 30m Low Bar Prowler…50/0 60... Read More
12.11.16 SUNDAY “ICE BREAKER”
ENDURANCE: With a partner, complete the following: 36min AMRAP of: 30m Shuttle Touches (Every 2min 10/8cal Row) For Total Reps OLYMPIC- Snatch
12.10.16 SATURDAY “PAIN PALS”
3 Rounds of: 21 Burpee Box Jumps…24/20″ (partner hangs from pull up bar) 21 Deadlifts…225/155 (partner holds HS/push up) For Time (15min Time Cap)
12.9.16 FRIDAY “PAT’S BACK”
50 KB Swings…70/53 50 Bench Press…135/95 50 Cal Bike 100 Double Unders 50 Grasshoppers 50 High Wall Balls…20/14…12/11 For Time (17min Time Cap) ** IMPORTANT**... Read More
12.8.16 THURSDAY “GRIP OFF”
Strength: 10min, work up to a 2 rep heavy Snatch Metcon: 3 Rounds of: 23 Snatch…115/75 23 Toes to Bar (EMOM 5 OHS…115/75) For Time... Read More
12.7.16 WEDNESDAY “
4 Rounds of: 30/25 Cal Bike 20 Strict HSPU’s…25’s 3 Rope Climbs 3min Rest For Time (18min Time Cap)
12.6.16 TUESDAY “CHEST HAIR”
3 Rounds of: 600m Row 30 Sit Ups 6 30m Shuttle Touch 26 Chest to Bar Pull Ups 6min Rest For Time (30min Time Cap)