2.8.16 MONDAY “ON THE PROWL”
3 Rounds of: 6min AMRAP of: cash in: 30m Low Prowler…90/20 30m High Prowler…90/20 remainder of 6min: 25 Chest to Bar Pull Ups 15 Burpee... Read More
2.7.16 SUNDAY “AB ASSAULT”
ENDURANCE: 3 Rounds of: 50/40 Cal Assault Bike 50 Butterfly Sit Ups 800m Run 3min Rest For Time February 20th. Sign up for “JIMMY DYCE”... Read More
2.6.16 SATURDAY “OHS YEA”
With a partner complete the following: 500m Row (both partners) 80 OHS…155/105 (200m Row to every time the barbell is dropped or transitioned) For Time... Read More
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