7.19.22 WEDNESDAY “RAPIDS”
STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 7 Rounds of: 2min AMRAP of: 12 Burpee Bar Touch Remainder... Read More
7.19.22 TUESDAY “GIRL POWER”
STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: 5 Rounds of: 20/17cal Bike 3 Rounds of “CINDY” 2min Rest... Read More
7.18.22 MONDAY “JACK FROST”
STRENGTH: Wendler week 2 Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 5min for 20min: 34/27cal Ski 21 Deadlifts…135/95 13... Read More
7.17.22 SUNDAY “HEMOGLOBIN HAZZARD“
2000m Row Then: 5 Rounds of: 16 S Arm DB Snatch…50/35 8 Burpee onto Plate Then: 2000m Ski 800m Run For Time
7.16.22 SATURDAY “TURMOIL”
7 Rounds of: 18 Wall Balls…20/14…10 6 Bench Press…185/115 200m Run For Time
7.15.22 FRIDAY “CHINESE PHONEBOOK”
STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 plus METCON: Every 2min for 20min: 30m Reverse Sled Drag…225/180 10 KB Swings…70/53... Read More
7.14.22 THURSDAY “WALK IT OFF”
CORE VALUES: 1min…45sec…30sec of: Hollow Body Hold Lf Side Plank Hold Rt Side Plank Hold Plank Hold METCON: 18 Wall Walks 800m Run 14 Wall... Read More
7.13.22 WEDNESDAY “YETI”
STRENGTH: Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: 5 Rounds of: 3min AMRAP of: 21/17cal Ski 15 Back Squats…135/95... Read More
7.12.22 TUESDAY “CHEST BUMP”
STRENGTH: Wendler week 1: Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 5 Rounds of: 20 Bench Press…115/65 20 S... Read More
7.11.22 MONDAY “KING FISHER”
STRENGTH: Wendler Cycle Week 1: Deadlift 65% x 5 75% x 5 85% x 5 plus METCON: Every 5min for 20min: 2721cal Row 17/13cal Bike... Read More