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
10.12.22 WEDNESDAY “KITCHEN SINK”
STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 11min for 33min: 30 HSPU…45’s 30/24cal Bike 30 KB Swings…70/53... Read More
10.11.22 TUESDAY “ROWS BEFORE TOES”
STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: Every 4min for 20min: 21/17cal Row 15 S2OH…135/95 9 Toes to Bar... Read More
10.10.22 MONDAY “LEG PIECE”
STRENGTH: Wendler week 1 Back Squat 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 7 Front Squat…155/105 14/11cal Ski 2min... Read More
10.9.22 SUNDAY “3rd LUNG”
3 Rounds of: 9min AMRAP of: 50/40cal Bike 50/40cal Run 30 Clean n Jerks…95/65 (KEEP IT LIGHT) 10 G.I. Janes 2min Rest For Total Reps
10.8.22 SATURDAY “FAB 5”
7min AMRAP of: 15/12cal Bike (2) Rope Pull Sled Drag…315/225 2min Rest 7min AMRAP of: 15/12cal Row 9 Deficit HSPU…(2)35’s 2min Rest 7min AMRAP of:... Read More