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
10.27.22 THURSDAY “TOP HEAVY”
STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 4min for 28min: 8 Bench Press…185/115 8 Power Clean…185/125 8... Read More
10.26.22 WEDNESDAY “BARE BONES”
5 Rounds of: 14 S Arm DB Box Step Ups 14/11cal Ski Erg Then 6 Rounds of: 14 Med Ball Knees to Chest 14 S... Read More
10.25.22 TUESDAY “DRIP TRIP”
STRENGTH: Deadlift 75% x 5 85% x 3 95% 1 plus METCON: Every 6min for 24min: 500m Row 400m Run For Slowest Round
10.24.22 MONDAY “PREVENTATIVE MEDICINE”
STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 10 Rounds of: 9 Hang Cleans…115/75 9 Back Squats…115/75 9 Shoulder... Read More
10.23.22 SUNDAY “LUNGZILLA”
45min AMRAP of: 40cal Row 40cal Bike 40 Snatch…75/55 40 Burpee onto Plate (Every 5min 200m Run) For Total Reps