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
1.26.16 TUESDAY “QUICKSILVER”
Strength: 6×2 TnG Snatch Metcon: 7 Rounds of: 6 Hang Cleans…185/125 6 Burpee Over Box For Time (10min Time Cap) Sign up below for the... Read More
1.25.16 MONDAY “TRANSENDENCE”
**OPEN FOR FITNESS TODAY** Strength: 3×2 Thruster Metcon: 7min AMRAP of: 30/25 Cal Assault Bike 30 KB Single Arm Snatch…70/53 30 Thrusters…95/65 30 Chest to... Read More