10.24.16 MONDAY “SOUL SNATCHER”
3 Rounds of: 20/15cal Bike 10 Snatches…165/115 10 Burpee Over Bar 2min Rest For Time (17min Time Cap)
10.23.16 SUNDAY “SUDDEN DEATH”
ENDURANCE: EVERY 2min for 40mins: 10/7 Calorie Row 150m Sprint For Slowest Round OLYMPIC- Clean n Jerk
10.22.16 SATURDAY “TWO CHAINS”
With a partner, complete the following… 12min AMRAP of: Assault Bike Calories For Total Calories -EMOM both partners complete 5 S2OH…135/95. One partner holds the... Read More
10.21.16 FRIDAY “HANG TIME”
Strength: 5min EMOM of: 3 Front Squats Metcon: 8min AMRAP of: 15 Hang Snatches…115/75 50 Double Unders 15 Front Squats…115/75 For Total Reps
10.20.16 THURSDAY “TOTAL PACKAGE”
5 Rounds of: 4min AMRAP of: Cash in- 120m Prowler (30m low, 30m high, 30m low, 30m high…50/0) 10 Cal Row 20 HSPU’s…45’s 10 Bar... Read More
10.19.16 WEDNESDAY “POWER PLAY”
52/42cal Bike 26 KB S. Arm Snatch…70/53 26 Burpee Over Bar 52 Toes to Bar 52 HSPU’s…25’s (EMOM of 3 Power Cleans…205/140) For Time (14min... Read More
10.18.16 TUESDAY “ROPE-A-DOPE”
6/40…5/30…4/20…3/10 of: Rope Climbs Heavy Wall Balls…30/20…10/9 For Time (15min Time Cap)
10.17.16 MONDAY “DEADLY DOZEN”
4 Rounds of: 12 Deadlifts…225/155 24 S2OH…95/65 12 Chest to Bar Pull Ups 24 Med Ball Sit Ups…20/14 (EMOM 3 Burpee onto plate) For Time... Read More
10.16.16 SUNDAY “HYDROPLANE”
ENDURANCE: 6 Rounds of: 30/25 cal Bike 30/25 cal Row 3min Rest For Time OLYMPIC- Snatch
10.15.16 SATURDAY “ONE STONE”
With a partner, complete the following: 2 Rounds of: 80 Thrusters…95/65 (One partner holds a barbell overhead while the other completes Reps) 80 SDLHP’s…95/65 (One... Read More