6.30.22 THURSDAY “SPACE SHUTTLE”
CORE VALUES: 1min Plank 100 DB Sit Ups 1min Plank 100 Russian Twists 1min Plank METCON: 3 Rounds of: 6min AMRAP of: 12/8cal Bike 8... Read More
6.29.22 WEDNESDAY “CHIP BEEF”
STRENGTH: 5min EMOM of: 3 Shoulder Press METCON: 50/40cal Ski 50 Burpee onto plate 50 S DB Step Ups…50/35…20” 50 Toes to Bar 50 Shoulder... Read More
6.28.22 TUESDAY “FISH OUTTA WATER”
STRENGTH: 5min EMOM of: 2 Strict Pull Ups 6 S Arm DB Row METCON: 4 Rounds of: 3min AMRAP of: Cash in- 27/21cal Row 9... Read More
6.27.22 MONDAY “CLEAN ENERGY”
STRENGTH: Every 2min for 6min: 5 Power Cleans 5 Bench Press METCON: Every 3min for 21min: 12 Bench Press…165/105 12 Power Cleans…165/115 For Slowest Round
11.26.22 SUNDAY “ICEBERG”
20 Rounds of: 150m Run 15/12cal Ski 15/12cal Row For Time
6.25.22 SATURDAY “KNOT WORK”
Every 8min for 32min: (2) 40’ Rope Sled Pull…270/225 150m Front Rack Axle Carry…160/110 24 Alternating S Arm DB Clean n Jerk…70/50 For Slowest Round
6.24.22 FRIDAY “WHEEL WORLD”
STRENGTH: 5min EMOM of: 2 Front Squats or 2 OHS METCON: 4 Rounds of: 5min AMRAP of: 30 Wall Balls…20/14…10 30cal Bike 15 Snatches…135/95 15... Read More
6.23.22 THURSDAY “SKEET SHOOTER”
CORE VALUES: 100 Russian Twists (Every 2min 10 Hip Raises each side) METCON: 5 Rounds of: 20/17cal Ski 20 KB Swings…70/53 10 Shoot Throughs 1min... Read More
6.22.22 WEDNESDAY “DRAGON’S BREATH”
SKILL: Wall Walks and Toes to Bar METCON: 3 Rounds of: 200m Reverse Sled Drag…45/25 7 Wall Walks 21 Toes to Bar 400m Run 2min... Read More
6.21.22 TUESDAY “MINUTE MADE”
STRENGTH: Every 2min for 8min: 8 Back Squats 8 Shoulder Press METCON: 3 Rounds of: 1:20min AMRAP Assault Bike :40sec Rest 1:20min AMRAP Clean n... Read More