2.5.16 FRIDAY “JUMP STREET”
Strength: 5×3 Push Press Metcon: 5 Rounds of: 12 S2OH…155/105 12 Box Jumps…24/20″ 12 Toes to Bar For Time (14min Time Cap)
2.4.16 THURSDAY “SNATCH ASSAULT”
Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 15 Burpee onto plate 20 Power Snatches…95/65 4min Rest For Total Reps COMING SOON… ... Read More
2.3.16 WEDNESDAY “CHOKE HOLD”
Strength: 5×2 Power Clean Metcon: 12min AMRAP of: 60 Cal Row 50 Strict HSPU’s…25’s 40 Power Cleans…135/95 30 Burpee onto plate For Total Reps
2.2.16 TUESDAY “BALISTICS”
Strength: 5,4,3,2,1 of Front Squat Metcon: 3 Rounds of: 30 Chest to Bar Pull Ups 50 Wall Balls…20/14…10/9 3min Rest For Time (17min Time Cap)
2.1.16 MONDAY “LAST RIGHTS”
Strength: 5,4,3,2,1 Deadlift (work up to a heavy single) Metcon: 50 Double Unders 30 Toes to Bar 30 HSPU’s…25’s 25 Deadlifts…225/155 30 HSPU’s…25’s 30 Toes... Read More
1.31.16 SUNDAY “LUCKY STRIKE”
ENDURANCE: 8 Rounds of: 15/10 Assault Cals 250m Row 8 30m Shuttle Touches 8 Chest to Bar Pull Ups 2min Rest For Time OLYMPIC- Snatch
1.30.16 SATURDAY “OPEN PREP”
17min AMRAP of: 40 Burpee Bar Touch 30 Snatches…135/95 50 Wall Balls…20/14…10/9 For Total Reps
1.29.16 FRIDAY “TOAD’S BACK”
Strength: 3×5 Back Squat Metcon: 30…20…10 of: Back Squat…165/115 Toes to Bar For Time (12min Time Cap)
1.28.16 THURSDAY “SIX PACK CITY”
22min AMRAP of: 22 Butterfly Sit Ups 22 Russian Twists…20/14 22 KB Swings…70/53 12 30m Shuttle Touches For Total Reps
1.27.16 WEDNESDAY “FREE HAND”
Strength: 3×5 Bent Over Barbell Row Metcon: 40 HSPU’s…45’s 1000m Row 3min Rest 30 HSPU’s…45’s 750m Row 3min Rest 20 HSPU’s…45’s 500m Row For Time... Read More