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)
4.1.16 FRIDAY “FOOLS GOLD”
Strength: 10min to establish 1rm Shoulder Press Metcon: 30 HSPU’s…45’s 3min Rest 60cal Row 3min Rest 30 Snatches…155/105 For Time (15min Time Cap)
3.31.17 THURSDAY “FRESH PRINTS”
Strength: 10mins to find a 1rm Back Squat Metcon: 30…20…10 of: OHS…115/75 Chest to Bar Pull Ups (400m Run, 2min Rest after each set) For... Read More
3.30.16 WEDNESDAY “SPEED RACER”
Auxiliary: 3min AMRAP of: Hollow Rock n Rolls Metcon: 2 Rounds of: 30/20cal Assault Bike 25 KB Swings…70/53 20 Burpee Bar Touch 3min Rest For... Read More