8.9.22 TUESDAY “MOTOCROSS”
STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 8min for 24min: 24 S DB Step Ups…50/35…20” 44 Bench... Read More
8.8.22 MONDAY “SEIGE”
STRENGTH: Cycle number 2 of Wendler starts today. When figuring your 1RM add 10 pounds to the lower body movements and 5 pounds to the... Read More
8.7.22 SUNDAY “LIFE PRESERVER”
Every 6min for 42min: 25/20cal Row 12 KB Swings…70/53 200m Run For Slowest Round
8.6.22 SATURDAY “FUNACKI”
STRENGTH: Work up to a heavy power Snatch METCON: 10-1 of: Snatch…155/105 (1 “Cindy” round before each round) For Time
8.5.22 FRIDAY “PRESS RELEASE”
STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 50/40cal Row 50 Double Unders 15 Toes to Bar 20 Shoulder Press…115/75... Read More
8.4.22 THURSDAY “BOB SLED”
CORE VALUES: 21…15…9 of: DB Sit Ups Med Ball Knees to Chest Russian Twists Grasshoppers METCON: 2 Rounds of: 55/44cal Ski 200m Sled Push…90/45 2min... Read More
8.3.22 WEDNESDAY “LOW BLOW”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 15 Clean n Jerk…155/105 35 Back Squats…155/105 15 Clean n Jerk…155/105 45... Read More
8.2.22 TUESDAY “CAST AWAY”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 6 Rounds of: 2min AMRAP of: Cash in- 15 Bench Press…165/105 Remainder... Read More
8.1.22 MONDAY “DEATH SQUAD”
STRENGTH: Deload week Deadlift 40% x 5 50% x 5 60% x 5 METCON: 21…15…9 of: Bike Cals (18…12…6) Deadlift…185/125 2min Rest then: 21…15…9 of:... Read More
7.31.22 SUNDAY “REPSECUTION”
3 Rounds of: 14min AMRAP of: Cash in- 800m Run 75/60cal Ski 75/60cal Row 25 Burpee Bar Touch 2min Rest For Total Reps