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
7.30.22 SATURDAY “PONG”
11 Rounds of: 12 Wall Balls…20/14…10 (6) 15m Shuttle Touch 12 HSPU…floor 12 KB Swings…70/53 For Time
7.29.22 FRIDAY “REGURGITATE”
STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: 18 Burpee Box Jumps…24/20” 18 Chest to Bar... Read More
7.28.22 THURSDAY “THAT HITTER”
9 Rounds of: :20sec AMRAP of Ski Cals :40sec Rest :20sec AMRAP of Bike Cals :40sec Rest :20sec AMRAP of Row Cals :40sec Rest For... Read More
7.27.22 WEDNESDAY “VULCAN NECK PINCH”
STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: Every 6min for 24min: 15 Toes to Bar 15 DB Sit... Read More
7.26.22 TUESDAY “BIG BOULDER”
STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: 21 Shoulder to OH…135/95 42 Air Squats 21/17cal... Read More