10.28.16 FRIDAY “PUNCH CARD”
3 Rounds of: 4min AMRAP of: 15 Knees to Elbows 15 Pull Ups 15 Front Squats…115/75 15 Butterfly Sit Ups 15/12 Calorie Bike 4min Rest... Read More
10.27.16 THURSDAY “STRIKEFORCE”
27…21…15…9 of: HSPU’s…25’s (sub HR Push Ups) Box Jump Overs…24/20″ (3 Rope Climbs after each set) For Time (14min Time Cap)
10.26.16 WEDNESDAY “SURVIVOR”
21min AMRAP of: 100 Calorie Row 100 Burpee onto Plate 100 S. Arm KB Hang Snatch…53/35 100 Wall Balls…20/14…10/9 For Total Reps
10.25.16 TUESDAY “PALE HORSE”
Strength: 5min EMOM of: 2 Shoulder Press Metcon: 5min AMRAP of: 12 Chest to Bar Pull Ups 9 Back Squats…135/95 6 S2OH…135/95 5min Rest 7min... Read More
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