1.19.16 TUESDAY “SNATCHBOX CAR”
Strength: 8min to work up to a heavy Snatch Metcon: 5 Rounds of: 3min AMRAP of: 20cal Row 10 Burpee Box Jump Over…24/20″ 15 Hang... Read More
1.18.16 MONDAY “FREE THROW”
Strength: 2×8 Back Squat Metcon: 2 Rounds of: 70 Wall Balls…20/14…10/9 40 Chest to bar pull ups 3min Rest For Time (15min Time Cap) Mark... Read More
1.17.16 SUNDAY “FOR THE PUSHIN”
ENDURANCE: 100/80cal Assault Bike 2000m Row (EMOM of 7/4 Push Ups) For Time (25min Time Cap) OLYMPIC- Snatch
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