10.2.22 SUNDAY “MUDDY WATER”
Cash in- 2,000/1,600m Row Then: 20 Rounds of: 3 Pull Ups 6 Push Ups 9 Air Squats Then: Cash out- 1,000/800m Row For Time
10.1.22 SATURDAY “BULK SEASON”
Every 6min for 36min: 18 Heavy Wall Balls…30/20…10 16 KB Swings…97/70 9 Deficit HSPU…(2) 45’s 8 DB Power Clean…70/50’s For Slowest Round 9am sending coach... Read More
9.30.22 FRIDAY “FROZE TOES”
STRENGTH: Every 2min for 8min: 3 Slow Negative Toes to Bar 6 Chin Ups 9 Slow KB SDLHP 12 Barbell Curls METCON: 10 Rounds of:... Read More
9.29.22 THURSDAY “PENNIE LOAFER”
CORE VALUES: 50…40…30…20…10 of: Sit Ups Russian Twists (Lf side, Rt side= 1rep) (10min time Cap) METCON: 800m Run 50 Snatches…75/55 400m Run 25 Snatches…75/55... Read More
9.28.22 WEDNESDAY “BURNT RUBBER”
STRENGTH: Take about 8mins to work in small sets to a heavy 8 rep Thruster METCON: Every 4min for 20min: 9 Bench Press…185/115 14 High... Read More
9.27.22 TUESDAY “THE GRIPPERLER”
STRENGTH: Take small sets to work up to a heavy 8rep Pull Up METCON: 5 Rounds of: 21 KB Swings…70/53 15 Chest to Bar Pull... Read More
9.26.22 MONDAY “HEAD RUSH”
STRENGTH: In small light sets, work up to the heaviest 8rep Back Squat you can perform with good form. METCON: 2 Rounds of: 40 HSPU…floor... Read More
9.25.22 SUNDAY “TRUFFLE SHUFFLE”
Every 4min for 36min: 60/48cal of a Machine For Slowest Round
9.24.22 SATURDAY “SNATCH N RUN”
STRENGTH: Work up to a heavy 1 rep Snatch METCON: 400m Run 15 Snatches…135/95 1min Rest 400m Run 12 Snatches…165/115 1min Rest 400m Run 9... Read More
9.23.22 FRIDAY “MAGIC ERASER”
STRENGTH: Take 6mins to work up to the hardest version of a strict Pull Ups. Make the loading slightly lighter for the following EMOM. 6min... Read More