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
6.26.16 SUNDAY “THE RUNDOWN”
ENDURANCE: 3 Rounds of: 15…10…5 of: Burpee Onto Plate KB Swings…70/53 800m Run 3min Rest For Time OLYMPIC- Clean n Jerk
6.25.16 SATURDAY “TWO FACE”
With a partner, complete the following: Partner 1: 21…15…9 of: SDLHP’s…95/65 HR Push Ups -at the same time, using the same bar partner 2 does:... Read More
6.24.16 FRIDAY “ROTTEN CORE”
4 Rounds of: 4min AMRAP of: 23 Toes to Bar 23 Snatches…95/65 23 Butterfly Sit Ups 23 Wall Balls…20/14…10/9 4min Rest For Total Reps
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)