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
10.7.22 FRIDAY “COLD BREW”
STRENGTH: Every 2min for 8min: 2 Back Squats 15 DB Shoulder Press METCON: 3 Rounds of: 30/24cal Ski 24 Back Squats…115/75 6 Burpee Bar Touch... Read More
10.6.22 THURSDAY “7 UP”
STRENGTH: 200m Reverse Sled Drag…180/135 METCON: 7 Rounds of: 200m Run 7 Snatches…135/95 1min Rest For Time (20min Time Cap)
10.5.22 WEDNESDAY “SKINNY MOVERS”
2 Rounds of: 10min AMRAP of: 15cal Ski 30 S Arm DB CnJ (4) 10m Walking Lunge 15 Burpee onto plate 30 Sit Ups (4)... Read More
10.4.22 TUESDAY “BAG MAN”
STRENGTH: Every 2min for 8min: 6 Chin Ups 9 Bent Over Barbell Rows 12 DB Curls METCON: 5 Rounds of: 3min AMRAP of: 27/21cal Bike... Read More
10.3.22 MONDAY “DUMB WAITER”
STRENGTH: Every 2min for 8min: 6 Shoulder Press 9 DB Bench Press 12 Dips METCON: Every 4min for 20min: 60m Sled Push…270/225 15/12cal Ski 25... Read More