9.7.22 WEDNESDAY “SLIM PICKINGS”
STRENGTH: Take 10mins to work up to a 1RM Back Squat METCON: 10 Rounds of: (2) 30m Shuttle Touches 10 Wall Balls 1 Wall Walk... Read More
9.6.22 TUESDAY “OPEN THROTTLE”
STRENGTH: Warm up to a max Deadlift METCON: Every 6min for 18min: 33/26cal Bike 22 Deadlifts…225/155 33 HSPU…floor For Slowest Round
9.5.22 MONDAY “LABOR PAINS”
**10:00am CLASS ONLY TODAY** With a partner, complete the following: 18…15…12…9…6 of: Clean n Jerk…165/115 (3 Rounds of “Cindy” before each set) For Time (21min... Read More
9.4.22 SUNDAY “SLOW ROASTED”
**10am CLASS ONLY ON LABOR DAY** 5 Rounds of: 400m Run 25/20cal Row 400m Run 25/20cal Ski For Time
9.3.22 SATURDAY “BANGER”
STRENGTH: 4 Rounds of: 7 Deadlifts…315/225 14 Burpee Over Bar 2min Rest 4 Rounds of: 7 Power Cleans…185/125 14 Toes to Bar For Time (17min... Read More
9.2.22 FRIDAY “PARTY TRICK”
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 2min For 20min: 1st 2min- 24/19cal Ski 2nd 2min- 24/19cal Row... Read More
9.1.22 THURSDAY “THE BARBER”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 15…12…9…6 of: Back Squat…185/125 (from floor) Chest to Bar Pull Ups Toes... Read More
8.31.22 WEDNESDAY “GOBSTOPPER”
400m KB Sled Push…45/25…Goblet Squat(53/35)* 1min Rest 8 Rounds of: 8 Chin Ups 10m Walking Lunge (rig to the ski erg) 12cal Ski 10m Walking... Read More
8.30.22 TUESDAY “MONSTERS BALL”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 4 Rounds of: 30/24cal Row 24 High Wall Balls…20/14…12/11 18 Bench Press…135/85... Read More
8.29.22 MONDAY “PRESSURE COOKER”
STRENGTH: Deadlift (deload week) 40% x 5 50% x 5 60% x 5 METCON: 3 Rounds of: 6min AMRAP of 21 Snatches…135/95 27/21cal Bike 9... Read More