4.11.16 MONDAY “FITNESS FACTORY”
Strength: Work up to a heavy set of 8 Thrusters Metcon: 6min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar Pull Ups 6min Rest 6min... Read More
4.10.16 SUNDAY “PONG”
ENDURANCE: 32min AMRAP of: 30m Shuttle Touches -every odd min 6 Toes to Bar -every even min 8 Russian Twists…20/14 For Total Shuttle Touches OLYMPIC-... Read More
4.9.16 SATURDAY “THE WHOP”
With a partner, complete the following: 10 Rounds of: 30m Low Bar Prowler 30m High Bar Prowler 30m Low Bar Prowler 30m High Bar Prowler... Read More
4.7.16 FRIDAY “FUNNY BONE”
Strength: 10-1 of Deadlifts -start each set at the bottom of every min and rest for the remainder of the min Metcon: 32 Burpee Box... Read More
4.7.16 THURSDAY “GAS CHAMBER”
Strength: 5×2 Turkish Get Up Metcon: 21…15…9 of: Assault Bike Cals HSPU’s…45’s S. Arm KB Snatches…70/53 Toes to Bar For Time (15min Time Cap)
4.6.16 WEDNESDAY “STRANGLE HOLD”
Strength: 3×5 Weighted Strict Pull Up Metcon: 70cal Row 1min Rest 60 Wall Balls…20/14…10/9 1min Rest 50 KB Swings…70/53 1min Rest 150 Double Unders For... Read More
4.5.16 TUESDAY “PULL POSITION”
Strength: 3×5 Front Squat Metcon: 10-1 of: Squat Snatch…135/95 (1 Rope Climb after every set) For Time (15min Time Cap)
4.4.16 MONDAY “SUPER FREAK”
3 Rounds of: 6min AMRAP of: Cash in: 30m Low Bar Prowler…90/50 30m High Bar Prowler…90/50 Then: 24 Chest to Bar Pull Ups 24 Burpee... Read More
4.3.16 SUNDAY “HOT LUNCH”
ENDURANCE: 4 Rounds of: 800m Row 50 Sit Ups 800m Run 4min Rest For Time OLYMPIC- Clean n Jerk
4.2.16 SATURDAY “SISU”
With a partner complete the following: 42/21…30/15…18/9 of: High Double Dip Wall Balls…20/14…12/11 Bar Muscle Ups (EMOM of 3 Burpees onto plate (each)