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
6.20.22 MONDAY “CARD PUNCHER”
STRENGTH: Every 2min for 8min: 8 Deficit Deadlifts 8 Strict Pull Ups METCON: 3 Rounds of: 44/33cal Row 11 Burpee Box Jump Overs…24/20” 3min Rest... Read More
6.19.22 SUNDAY “4K ULTRA”
20 Rounds of: 12/8cal Row 5 Burpee Bar Touch 200m Run For Time
6.18.22 SATURDAY “AXLE GREASE”
3 Rounds of: 20 Axle Bar S2OH…160/110 20 Axle Bar Cleans…160/110 200m Axle Bar Front Rack Carry…160/110 400m Run For Time (30min Time Cap)
6.17.22 FRIDAY “COMBAT READY”
STRENGTH: Take 6mins to work up to a heavy Snatch METCON: 10 Rounds of: 12 Wall Balls…20/14…10 3 Snatches…135/95 3min Rest then: 30 G.I. Janes... Read More
6.16.22 THURSDAY “2 MINUTE DRILL”
CORE VALUES: 3 Rounds of: 18 S Arm DB Extended Arm Sit Up 18 Rt Side Hip Raise 18 Lf Side Hip 36 Flutter Kicks... Read More