10.11.16 TUESDAY “FAST LANE”
5 Rounds of: 3min AMRAP of: cash in- 15/12 Cal Bike 7 Burpee Box Jump Over…24/20″ 15 Hang Clean n Jerks…115/75 3min Rest For Total... Read More
10.10.16 MONDAY “BAD TOUCH”
27…21…15…9 of: Thrusters…95/65 KB S. Arm Snatch…70/53 Burpee Bar Touch Chest to Bar Pull Ups For Time (20min Time Cap)
10.9.16 SUNDAY “TOTAL PACKAGE”
ENDURANCE: 40min AMRAP of: 50 Double Unders 10cal Bike 10cal Row (400m Run Every 4min) For Total Reps OLYMPIC- Clean n Jerk
10.8.16 SATURDAY “BI PASS”
With a partner, complete the following: 200 KB Swings…70/53 (Partner holds a HS during) 15 Rope Climbs 40 Shoot Throughs (Partner holds deadlift…225/155) 400m Run... Read More
10.7.16 FRIDAY “RUSTY SCREWDRIVER”
15…12…9…6 of: Hang Squat Cleans…(155/175/185/205)(105/115/125/135) G.I. Janes For Time (15min Time Cap)
10.6.16 THURSDAY “SIXPACK CITY”
24min AMRAP of: 24/18cal Row 24 Butterfly Sit Ups 24 S. Arm KB Snatches…53/35 24 Russian Twists…20/14 12 Burpee onto Plate 24 Toes to Bar... Read More
10.5.16 WEDNESDAY “AXLE GREASE”
70/55 Calorie Bike 35 Strict HSPU’s…25’s 7 Rope Climbs 70 High Wall Balls…20/14…12/11 For Time (15min Time Cap)
10.4.16 TUESDAY “STRAIGHT JACKET”
Strength: 3×2 TnG Snatch Metcon: 2 Rounds of: 100 Double Unders 20 Snatches…155/105 30 Burpee Over Bar 4min Rest For Time (13min Time Cap)
10.3.16 MONDAY “CHEST SICKLE”
4 Rounds of: 4min AMRAP of: 21/18 Calorie Row 21 Back Squats…135/95 21 S2OH…135/95 21 Chest to Bar Pull Ups 21 Burpee Over Bar 4min... Read More
10.2.16 SUNDAY “LONG FUSE”
8 Rounds of: 400m Run 30m High Bar Prowler…90/50 (indoors) 2min Rest For Time OLYMPIC- Snatch