12.8.22 THURSDAY “VO2”
STRENGTH: Max Bench Press METCON: 6 Rounds of: :20sec AMRAP of Ski Cals :40sec Rest :20sec AMRAP of Row Cals :40sec Rest :20sec AMRAP of... Read More
12.7.22 WEDNESDAY “MOVE 40”
40…30…20…10 of: KB Swings Sit Ups Walking Lunge Steps 2min Rest Then: 10 Rounds of: 3 Wall Walks 5 Burpee Box Jumps 7 Chin Ups... Read More
12.6.22 TUESDAY “DEADFISH”
STRENGTH: Max Deadlift METCON: 8 Rounds of: 15/12cal Row 9 Deadlifts…185/125 6 Toes to Bar For Time (20min Time Cap)
12.5.22 MONDAY “CON-STRICT-OR”
STRENGTH: Max Back Squat METCON: 3 Rounds of: 20 Strict Pull Ups 20 Strict HSPU… floor 120m Sled Push…180/135 2min Rest For Time (25min Time... Read More
12.4.22 SUNDAY “REBREATHER”
4000/3200m Ski 4000/3200m Row (Every 2min 3 G.I. Janes) For Time (40min Time Cap)
12.3.22 SATURDAY “WEAPON X”
15 Rounds of: 5 Bench Press…225/135 4 Snatch…185/125 10cal Run For Time
12.2.22 FRIDAY “BUFFY”
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 5 min for 25min: 12 Toes to Bar 24 S2OH…95/65 24... Read More
12.1.22 THURSDAY “BLACK LUNG”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 1min AMRAP of Bike Cals 1min Rest 1min AMRAP... Read More
11.30.22 WEDNESDAY “40 THIEVES”
40/32cal Bike 40 S Arm DB Snatch 10 Wall Walks 40 S DB Step Up 40 Knees to Chest 40 High Wall Balls 40 Pull... Read More
11.29.22 TUESDAY “SEMI”
STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 7 Clean n Jerks…135/95 9 Burpee onto Plate 1min Rest... Read More