1.16.16 SATURDAY “ROUND HOUSE”
With a partner complete the following: 2 Rounds of: 50 Shoot Throughs 60 KB Single Arm Snatches…53/35 70 Burpee onto plate 80 Thrusters…95/55 3min Rest... Read More
1.15.16 FRIDAY “BULL WINGS”
Strength: 5×3 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 12 Hang Cleans…185/125 75 Double Unders For Time (12min Time Cap)
1.14.16 THURSDAY “FOOT FUNGUS”
27…21…15…9 of: Toes to Bar OHS…95/55 (EMOM of 3 Burpee Box Jumps…24/20″) For Time (15min Time Cap)
1.13.16 WEDNESDAY “BURNER BUS”
Strength: 3×3 Front Squat Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 20 KB Swings…70/53 5 Wall Walks 10 30m Shuttle Touches... Read More
1.12.16 TUESDAY “BUTTERFLY EFFECT”
Strength: 3×3 Shoulder Press Metcon: 12min AMRAP of: 30 Chest to Bar Pull Ups 30 S2OH…135/95 30 Cal Row 30 Butterfly Sit Ups For Total... Read More
1.11.16 MONDAY “BAR CRAWL”
Strength: 3×5 TnG Snatch Metcon: 21…15…9 of: Thruster…115/75 Snatch…115/75 Burpee Bar Touch 1min Rest between sets For Time (17min Time Cap)
1.10.16 SUNDAY “QUADATHALON”
ENDURANCE: 2 Rounds of: 50cal Assault Bike 1000m Row 100 Double Unders 800m Run 5min Rest For Time OLYMPIC- Clean n Jerk
1.9.16 SATURDAY “AMMUNITION”
7 Rounds of: 15 Box Jumps…24/20″ 5 Shoot Throughs 10 KB Swings…70/53 For Time (15min Time Cap)
1.8.16 FRIDAY “PULL POSITION”
Strength: 5×1 Power Clean- work up to a heavy single. (not looking for a 1rm) Metcon: 3 Rounds of: 500m Row 8 Burpee Over Bar... Read More
1.7.16 THURSDAY “ABORIGINE”
3 Rounds of: 4min AMRAP of: 20 HSPU’s…25’s 6 30m Shuttle Touches 40 Wall Ball Sit Ups…20/14 40 Wall Balls…20/14…10/9 4min Rest For Total Reps... Read More