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
10.17.22 MONDAY “MONKEY BUSINESS”
STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Metcon: 34 DB Bench Press…50/35’s 17/12cal Bike 34 Pull Ups 1min... Read More
10.16.22 SUNDAY “5th ELEMENT”
Every 5min for 45min: 1st 5min- 50/40cal Ski 2nd 5min- 50/40cal Bike 3rd 5min- 800m Run For Slowest 800m Run
10.15.22 SATURDAY “5 ALIVE”
10 Rounds of: 5 Deadlifts…315/225 5 Burpee Over Bar 5 Strict Chin Ups 5 Bench Press…225/145 For Time
10.14.22 FRIDAY “PUDDLE SKIPPER”
STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: 3 Rounds of: 50/40cal Row 400m Run 20 Burpee Bar Touch... Read More
10.13.22 THURSDAY “CHILLER WOD1”
CORE VALUES: 50…40…30…20 of: Sit Ups (1min Side Plank after each set) (12min Time Cap) METCON: 21…15…9 of: Ski Erg Calories (17…12…7) Chest to Bar... Read More