3.5.16 SATURDAY “RUM RUNNER”
3 Rounds of: 5min AMRAP of: Cash in: 30 HSPU’s…25’s 30m Low Bar Prowler 30m High Bar Prowler Then: 20cal Row 10 Burpee onto Plate... Read More
3.4.16 FRIDAY “16.2”
Strength: 3×3 Squat Cleans Metcon:
3.3.16 THURSDAY “SWEAT SHOP”
18min AMRAP of: 30cal Row 30 Butterfly Sit Ups 30 KB Swings…70/53 20 30m Shuttle Touches For Total Reps
3.2.16 WEDNESDAY “TREE HOUSE”
Strength: 5×2 Weighted Chin Up Metcon: 4 Rounds of: 3min AMRAP of: cash in- 20/15cal Assault Bike 3 Rope Climbs 30 Wall Balls…20/14…10/9 3min Rest... Read More
3.1.16 TUESDAY “HELL BENT”
Strength: 5min EMOM of: 2 Hang Cleans (work up to a heavy double) Metcon: 3 Rounds of: 36cal Row 24 HSPU’s…45’s 12 Hang Cleans…185/125 4min... Read More
2.29.16 MONDAY “PAINS TAKEN”
Strength: 3×3 Thruster Metcon: 27…21…15…9 of: Thrusters…95/65 SDLHP’s…95/65 (EMOM 3 G.I. Janes) For Time (10min Time Cap)
2.28.16 SUNDAY “MASHEMS”
ENDURANCE: 4 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 800m Run For Time OLYMPIC- Snatch
2.27.16 SATURDAY “2 TOE JOE”
With a partner complete the following: 3 Rounds of: 60 Toes to Bar 40 HSPU’s…25’s 60 Hang Cleans…115/75 For Time
2.25.16 THURSDAY “BIKER GANG”
3 Rounds of: 30/20 Cal Assault Bike 30 Butterfly Sit Ups 20 KB Swings…70/53 10 Burpee Box Jumps…24/20″ 2min Rest For Time (22min Time Cap) ... Read More
2.24.16 WEDNESDAY “LUNG TRANSPLANT”
Strength: 3×5 Dips Metcon: 32…25…18…11 of: Thrusters…115/75 (50 Double Unders after each set) For Time (12min Time Cap)