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
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