3.15.16 TUESDAY “SUMO TOE”
Strength: 3×5 Bent Over Row Metcon: 12min AMRAP of: 24 SDLHP’s…115/75 24 HSPU’s…25’s 24 Toes to Bar For Total Reps
3.14.16 MONDAY “FORECAST”
Strength: 3×3 Thruster Metcon: 30…20…10 of: Calorie Row Thrusters…115/75 cash out- 6 Rope Climbs For Time (12min Time Cap)
3.13.16 SUNDAY “BUDDY SYSTEM”
ENDURANCE: With a partner complete the following: 40min AMRAP of: 40cal Row 30cal Bike 10 30m Shuttle Touches For Total Reps (One partner works at... Read More
3.12.16 SATURDAY “SUPER SOAKER”
5 Rounds of: 30 Wall Balls…20/14…10/9 10 Burpee onto Plate 30 KB Swings…53/35 1min Rest (18min Time Cap)
3.11.16 FRIDAY “16.3”
Auxiliary: Bar Muscle Up technique Metcon: 7min AMRAP of: 10 Snatches…75/55 3 Bar Muscle Ups For Total Reps T-Shirts are in!!! $25 gets you looking... Read More
3.10.16 THURSDAY “MIDLINE MILE”
2 Rounds of: 800m Run 50 Butterfly Sit Ups 40 KB Swings…70/53 30 Burpee onto plate Rest 3min For Time
3.9.16 WEDNESDAY “WALL BUSTER”
Strength: 3×5 Chin Ups Metcon: 50…40…30 of: Wall Balls…20/14…10/9 (10 Ring Muscle Ups after each set) (Sub- 10 Chin Ups, 10 Burpees) For Time (12min... Read More
3.8.16 TUESDAY “CUT THROAT”
Strength: 3×2 TnG Snatch Metcon: 5 Rounds of: 10 Shoot Throughs 15 Snatches…95/65 20/15 Cal Assault Bike For Time (12min Time Cap)
3.7.16 MONDAY “THIN AIR”
Strength: 3×3 OHS Metcon: 2 Rounds of: 8min AMRAP of: 40/30 Calorie Row 20 OHS…135/95 4 Rope Climbs 20 HSPU’s…45’s 8min Rest For Total Reps
3.6.16 SUNDAY “MAD DASH”
ENDURANCE: 800m Med Ball Run…20/14 50 Butterfly Sit Ups 50cal Assault Bike 50 KB Swings…53/35 800m Run 30 Butterfly Sit Ups 30cal Assault Bike 30... Read More