5.1.16 SUNDAY “BARETTA”
ENDURANCE: 2 Rounds of: 50cal Bike 25 Burpee onto plate 50 KB Swings…53/35 50cal Row 5min Rest For Time OLYMPIC- Clean n Jerk
4.30.16 SATURDAY “HOEDOWN”
With a partner complete the following: 1000m Row – One partner rows while the other holds a Deadlift…225/155. Partner can only row while the barbell... Read More
4.29.16 FRIDAY “BIG RIG”
Strength: Max 10 rep OHS Metcon: 4 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 20 Chest to Bar Pull Ups 10 Burpee... Read More
4.28.16 THURSDAY “AB SMASH”
20min AMRAP of: 50 Sit Ups 30 30m Shuttles 10 Wall Walks For Total Reps
4.27.16 WEDNESDAY “SHORT CIRCUIT”
3 Rounds of: 15 Hang Squat Clean…155/105 20 Cal Row 50 Double Unders 2min Rest For Time (17min Time Cap)
4.26.16 TUESDAY “HEAD SPACE”
Strength: 5,4,3,2,1 of Shoulder Press Metcon: 27…21…15…9 of: Shoulder to OH…115/75 Toes to Bar Assault Cals (3min Rest after each round) For Time (22min Time... Read More
4.25.16 MONDAY “MINUTE MIND”
3 Rounds of: 1min AMRAP of: Snatches…115/75 1min Rest Then: 3 Rounds of: 1min AMRAP of: 4 Burpee Bar Touch 6 Chest to Bar Pull... Read More
4.24.16 SUNDAY “TRI NATION”
ENDURANCE: 4 Rounds of: 10min AMRAP of: Cash in- 800m Run 30cal Row 20cal Bike 30 KB Swings…53/35 5min Rest For Total Reps OLYMPIC- Snatch
4.23.16 SATURDAY “SUCK FEST”
With a partner complete the following: 200 Thrusters…95/65 (EMOM one partner does 8 Pull Ups) For Time (20min Time Cap) – One partner works at... Read More
4.22.16 FRIDAY “BAT WINGS”
Strength: 3×3 Deadlift Metcon: 3 Rounds of: 4min AMRAP of: 20 Deadlifts…225/155 90 Double Unders 30 Toes to Bar 40 High Wall Balls…20/14…12/11 4min Rest... Read More