12.21.22 WEDNESDAY “OCCAM’s RAZOR”
25 Rounds of: 9 KB Swings…70/53 6 Wall Balls…20/14…10 3 Burpee Box Jump (flip box once after each round so round alter from 24” to... Read More
12.20.22 TUESDAY “SHORT BUS”
METCON: Every 4min for 20min: 20/17cal Ski (9) 10m Shuttle Touch 10 Burpee Bar Touch For Slowest Round CORE VALUES: 21…15…9 of: DB Sit Ups... Read More
12.19.22 MONDAY “THE GRIPPLER”
METCON: 5 Rounds of: 9 Clean n Jerks…155/105 15/12cal Bike 18 Pull Ups For Time (20min Time Cap) MILE MASTERY: 8 Rounds of: :45sec AMRAP... Read More
12.18.22 SUNDAY “SPINNER”
2…3…4…3…2 of: Min AMRAP Bike Cals Min AMRAP Row Cals (1min Rest between exercises and sets) For Totals Cals
12.17.22 SATURDAY “HEFTY”
12 Rounds of: 6 Bench Press…225/105 9 S Arm DB Hang Clean…70/50 12 S DB Squats…70/50 30m Sled Push…315/270 For Time
12.16.22 FRIDAY “PNEUMOTHORAX”
STRENGTH: 12…9…6 of: Strict Pull Ups Bent Over Row Ring Row DB Curl METCON: 3…2…1 of: Min AMRAP Treadmill Cals Min AMRAP Row Cals For... Read More
12.15.22 THURSDAY “BUGGY BATH”
METCON: 3 Rounds of: 18 Snatch…135/95 30/24cal Bike (2min Rest) For Time (17min Time Cap) MILE MASTERY: 4 Rounds of: 1:20min Treadmill :20sec Rest :40sec... Read More
12.14.22 WEDNESDAY “SLOW BURN”
Every 7min for 35min: 4 30m Shuttle Touch 12 Burpee Bar Touch 12 Toes to Bar 24 KB Swings…70/53 24/19cal Row For Slowest Round
12.13.22 TUESDAY “FRANCO”
METCON: 27…21…15…9 of: Thrusters…95/65 Pull Ups For Time (12min Time Cap) MILE MASTERY: 10 Rounds of: :40sec Treadmill :40sec Rest
12.12.22 MONDAY “DEVILS WHIP”
METCON: 21 Devils Press…50/35’s 21/17cal Bike 1min Rest 18 Devils Press…50/35’s 21/17cal Bike 1min Rest 15 Devils Press…50/35’s 21/17cal Bike For Time (15min Time Cap)... Read More