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
7.25.22 MONDAY “GRATEFUL DEAD”
STRENGTH: Wendler week 3 Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 55/44cal Bike 44 Deadlifts…185/125 44/35cal Bike 35 Deadlifts…185/125 33/26cal... Read More
7.24.22 SUNDAY “EVERLASTING GOBSTOPPER”
10 Rounds of: 15/12cal Ski 12 Air Squat Jumps Then: 10 Rounds of: 15/12cal Row 12 Hang Clean n Press…75/55 For Time (45min Time Cap)... Read More
7.23.22 SATURDAY “HARD KNOCKS”
STRENGTH: Work up to a heavy Power Clean and heavy Bench Press METCON: 10-1 of: Power Clean…205/145 Bench Press…205/125 For Time
7.22.22 FRIDAY “CONSTRICTOR”
STRENGTH: STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 10 Rounds of: 60m Sled Push…45/25 12 Strict HSPU…floor 8... Read More
7.21.22 THURSDAY “BLUE PILL”
CORE VALUES: 5 Rounds of: 20 DB Sit Ups 10 Rt Side Hip Raises 10 Lf Side Hip Raises (10min Time Cap) METCON: Every 6min... Read More