9.17.22 SATURDAY “SWOLE SESH”
METCON: 10 Rounds of: 7 Chin Ups 7 Bench Press…165/105 7 S Arm DB Snatch…100/70 7 S DB Squats…100/70 (hold the DB anyway) 7/5cal Ski... Read More
9.16.22 FRIDAY “CHOKE SLAM”
CORE VALUES: 3 Rounds of: 1min AMRAP of S Arm DB Sit Ups 1min AMRAP Rt Side Hip Raises 1min AMRAP Lf Side Hip Raises... Read More
9.15.22 THURSDAY “5 ALIVE”
STRENGTH: Every 2min for 8min: 9 DB Bench Press 9 Dips 9 HR Push Ups METCON: Every 5min for 25min: 21/17cal Bike 21 DB Deadlifts…50/35’s... Read More
9.14.22 WEDNESDAY “LONG AND THE SHORT”
3 Rounds of: 33/26cal Row 33 KB Swings…53/35 (3) 10m Walking Lunge 33 Box Jumps…20” 3min Rest then: 1mile Run 60 Toes to Bar 60... Read More
9.13.22 TUESDAY “CLEAN 18”
STRENGTH: Every 2min for 8min: 5 Weighted Pull Ups 7 Bent Over Rows 9 DB Curls METCON: 5 Rounds of: 18/14cal Ski 18/14cal Bike 18... Read More
9.12.22 MONDAY “NVR 4GT”
STRENGTH: 2x30m Reverse Sled Drag Zercher Carry METCON: 200m Reverse Sled Drag Zercher Carry…180/135 (sled) …90/70 (axle bar) 100 KB Step Ups…70/53 (holding KB anyway)... Read More
9.11.22 SUNDAY “REFRESH”
Every 10mins for 40mins: 50/40cal Row 50/40cal Bike 50 KB Swings…53/35 For Slowest Round
9.10.22 SATURDAY “TUG BUTT”
4 Rounds of: 21 Back Squats…185/125 (6) 40’ Rope Sled Drag…135/90 1min Rest For Time
9.9.22 FRIDAY “SLIP KNOT”
STRENGTH: Take 8mins to work up to a 1RM Bench Press METCON: 3 Rounds of: 200m Run 30/24cal Row 20/16cal Bike 18 Pull Ups (sub-... Read More
9.8.22 THURSDAY “CHILLY DOG”
STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: 5 Rounds of: 3min AMRAP of: 24/19cal Ski 12 Snatches…135/95 6 Burpee Over... Read More