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
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)