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
1.6.16 WEDNESDAY “SASQUATCH”
Strength: 10min to establish 3rm Hang Squat Snatch Metcon: 45 Hang Squat Snatches…155/105 (6 Toes to bar EMOM) For Time (12min Time Cap)
1.5.16 TUESDAY “TABATA ASSAULT”
Strength: 3×3 Bench Press Metcon: Tabata= 8 Rounds of 20sec work, 10sec Rest. Tabata Assault Cals Tabata KB Swings…70/53 Tabata Cal Row Tabata Bench Press…135/95... Read More
1.4.15 MONDAY “FITNESS”
Strength: 3×3 Thruster- work up to a heavy triple from the rack Metcon: 4 Rounds of: 3min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar... Read More
1.3.16 SUNDAY
No classes today. Relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382