6.10.16 FRIDAY “EYE BOOGIE”
150 High Wall Balls…20/14…12/11 *Every 2min: 6 Ring Muscle Ups Or 9 Chin Ups, 9 HR Push Ups Or 6 Bar Muscle Ups For Time... Read More
6.9.16 THURSDAY “ABSECUTIONER”
20min AMRAP of: 20 Toes to Bar 20 Med Ball Sit Ups…20/14 3 Rope Rope Climbs (Starting at 0:00 and every 4min, 1min Plank Hold)... Read More
6.8.16 WEDNESDAY “BULLETPROOF”
Strength: 5min EMOM of: 4 Snatch Deadlifts, 2 Hang Squat Snatch Metcon: 18…15…12…9 of: Strict HSPU…25’s Hang Squat Snatch…115/75 (50 Double Unders after each set)... Read More
6.7.16 TUESDAY “HANGIN TUFF”
Strength: 5min EMOM of: 2 Hang Cleans, 1 Jerk Metcon: 2 Rounds of: 18 Hang Cleans…205/135 800m Run 3min Rest For Time (15min Time Cap)
6.6.16 MONDAY “WITCH DOCTOR”
50 Thrusters…95/65 2min Rest 50 Chest to Bar Pull Ups 2min Rest 25 Burpee Over Bar 2min Rest 25 Cal Bike 2min Rest 50 KB... Read More
6.5.16 SUNDAY “RONEY BUNNS”
ENDURANCE: 3 Rounds of: 60m OH Walking Lunge…45/25 800m Run For Time OLYMPIC- Snatch
6.4.16 SATURDAY “BEAR BONES”
With a partner complete the following: 15min AMRAP of: 15cal Row 10m Bear Crawl (to the pull up rig) 15 Chest to Bar Pull Ups... Read More
6.3.16 FRIDAY “HAPPY POWER”
Strength: 5×2 Power Clean Metcon: 4 Rounds of: 12 Lateral Burpee Box Jump Overs…24/20″ 9 Power Cleans…165/115 6 Front Squats…165/115 2min Rest For Time (18min... Read More
6.2.16 THURSDAY “BELLY BUMPS”
20min AMRAP of: 50 Butterfly Sit Ups 100 Double Unders 3 Rope Climbs 30 Assault Cals 30 Toes to Bar 400m Run For Total Reps
6.1.16 WEDNESDAY “EGG BEATERS”
Strength: 5,4,3,2,1 of: Back Squat Metcon: 3 Rounds of: 5min AMRAP of: 12 Back Squat…115/75 9 Strict HSPU’s…45’s 6 S. Arm KB Hang Snatch…70/53 5min... Read More