11.6.22 SUNDAY “ATRIAL FIBRILLATION”
Every 7min for 42min: 34/27cal Ski 34/27cal Bike 20 Hang Clean n Jerk…75/55 10 Toes to Bar For Time
11.5.22 SATURDAY **NO CLASSES**
Gym will be closed from 7:30am-4:30pm for MACC (mid-Atlantic Collegiate Championships)
11.4.22 FRIDAY “DRAGON BREATH’
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 60m Reverse Sled Drag…180/135 15 Heavy... Read More
11.3.22 THURSDAY “CHEST PAINS”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: Every 4min for 24min: 1st 4min (at 0min, 8min, 16min): 8 Double... Read More
11.2.22 WEDNESDAY “FRIENDZY”
10 Rounds of: 150m Run 10 S Arm DB Hang Squat Clean Thruster 9 Knees to Chest 8 S Arm DB Devils Press For Time... Read More
11.1.22 TUESDAY “CYCLE BAR”
STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON; 5 Rounds of: 20/17cal Bike 17 Snatches…95/65 2min Rest For Time (17min Time... Read More
10.31.22 MONDAY “GHOULING”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 30 Clean n Jerk…155/105 3min Rest then: 5 Rounds of: 16 Back... Read More
10.30.22 SUNDAY “EXHALE”
Every 3min for 36min: 200m Run 10/8cal Bike 3 Burpee Bar Touch For Slowest around
10.29.22 SATURDAY “FREIGHTLINER”
50/40cal Row 40 Shoulder Press…95/55 1min Rest 50/40cal Row 200m Sandbag Front Carry…150/100 1min Rest 50/40cal Row 40 HSPU…(45’s) For Time
10.28.22 FRIDAY “BREATH”
STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 27…21…15…9 of: High Wall Balls…20/14…12/11 Bike Calories (21…15…9…6) KB Swings…70/53 For... Read More