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
10.22.22 SATURDAY “GORILLA FART”
2 Rounds of: 9 40’ Rope Sled Drags…225/180 30 Burpee Box Jumps…24/20” 30/24cal Bike 30 HSPU…floor 400m Run For Time
10.21.22 FRIDAY “HAIL MARY”
STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 3min AMRAP of: (6) 30m Shuttle Touches 20... Read More
10.20.22 THURSDAY “WATER PROOF”
STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 8min for 24min: 22 Power Cleans…135/95 11 Shoulder to OH…135/95... Read More
10.19.22 WEDNESDAY “PLAYBACK”
2 Rounds of: 8min AMRAP of: 24/19cal Bike 30m S DB OH Walking Lunge 24 S Arm DB Snatch 24 DB Knees to Chest 24... Read More
10.18.22 TUESDAY “SANDMAN”
STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 6min for 24min: 2 Rounds of: 12/9cal Ski 60m Sled Push…90/45... Read More