7.6.16 WEDNESDAY “WAR CHEST”
3 Rounds of: 21 Chest to Bar Pull Ups 15 S2OH…165/115 9 OHS…165/115 For Time (12min Time Cap)
7.5.16 TUESDAY “HANG TIME”
60/50 Cal Bike 60/50 Cal Row 3min Rest 30 Snatch…135/95 For Time (15min Time Cap) Auxiliary: 1:30 Hollow Body Hold 1:30 Plank Hold 1min Hollow... Read More
6.4.16 MONDAY “BEAR ARMS”
**10am Class ONLY** 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For Total Reps (Up ladder= sets of... Read More
6.3.16 SUNDAY “WALKATHON”
**10am CLASS ONLY JULY 4th** ENDURANCE: 4 Rounds of: 120m KB Farmers Carry…70/53 60m Bear Crawl 800m Run 3min Rest For Time OLYMPIC- Snatch
6.2.16 SATURDAY “SWOLE MATES”
With a partner, complete the following: 3 Rounds of: 32 Sync Toes to Bar 32 Sync OHS 32 Partner Deadlifts…225/155 32 HSPU’s (while partner holds... Read More
7.1.16 FRIDAY “PUMP TRAIN”
Strength: 3×2 Squat Clean Metcon: 3 Rounds of: 7 Squat Cleans…185/125 14 Bench Press…155/105 For Time (10min Time Cap)
6.30.16 THURSDAY “CAPTAIN ABDOMINAL”
20min AMRAP of: 25 Cal Row 25 Butterfly Sit Ups 25 Burpee onto Plate 25 Toes to Bar (400m Run at 0:00 and every 5min)... Read More
6.29.16 WEDNESDAY “DOUBLE TROUBLE”
2 Rounds of: 30 HDDWB’s…20/14…12/11 35 Chest to Bar Pull Ups 30 S. Arm KB Snatch…70/53 5min Rest For Time (17min Time Cap)
6.28.16 TUESDAY “THE ROPES”
3 Rounds of: 75 Double Unders 5 Rope Climbs 21 Strict HSPU’s For Time (15min Time Cap)
6.27.16 MONDAY “MINUTE MADE”
3 Rounds of: 1min AMRAP Assault Bike 1min AMRAP Row 1min AMRAP Hang Clean n Jerk…115/75 1min AMRAP Back Squat…115/75 1min AMRAP Chin Ups 1min... Read More