6.23.16 THURSDAY “LEGGINATOR”
Strength: Work up to a heavy set of 5 Back Squats Metcon: 30 Shoot Throughs 30 Back Squats…225/155 For Time (10min Time Cap)
6.22.16 WEDNESDAY “CHIP WRECKED”
12min AMRAP of: 60cal Bike 50 Chest to Bar Pull Ups 40 Shoulder to OH…135/95 30 SDLHP’s…135/95 20 Ring Muscle Ups (EMOM 3 Burpee Over... Read More
6.21.16 TUESDAY “CARD PUNCHER”
3 Rounds of: 40cal Row 20 Lateral Burpee Box Jump Overs…24/20″ 3min Rest For Time (21min Time Cap)
6.20.16 MONDAY “WALL HANGER”
2 Rounds of: 21…15…9 of: High Wall Balls…20/14…12/11 Hang Cleans…135/95 5min Rest For Time (19min Time Cap)
6.19.16 SUNDAY “EVERLAST”
ENDURANCE: 10 Rounds of: 15/12 Cal Bike 20 Cal Row 400m Run 1min Rest For Time OLYMPIC- Snatch
6.18.16 SATURDAY “CAMEL CLUTCH”
With a partner, complete the following: 3 Rounds of: 24 Deadlifts…225/155 48 Push Press…95/65 24 Chest to Bar Pull Ups 48 Butterfly Sit Ups (EMOM... Read More
6.17.16 FRIDAY “PAINT CHIPS”
100 Cal Row 20 Wall Walks 400m Run For Time
6.16.16 THURSDAY “DEER PARK”
Strength: 5×2 Hang Squat Clean Metcon: 3 Rounds of: 7 Hang Squat Cleans…205/140 21 Wall Balls…20/14…10/9 21 Toes to Bar For Time (10min Time Cap)
6.15.16 WEDNESDAY “HELL’S ANGELS”
5 Rounds of: 3min AMRAP of: 25/18 Cal Assault Bike 18 Burpee Onto Plate 10 Bar Muscle Ups 18 Wall Balls…20/14…10/9 3min Rest For Total... Read More
6.14.16 TUESDAY “DAISY CUTTER”
60 HSPU’s…25’s 2min Rest 40 Snatches…115/75 2min Rest 60 OHS…115/75 2min Rest 40cal Row For Time (19min Time Cap)