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
6.15.22 WEDNESDAY “DEAD END”
STRENGTH: Take 8mins to work up to a heavy 3rep Deficit Deadlift METCON: Every 4min for 20min: 12 Deadlifts…225/155 12 Burpee Over Bar 24/19cal Bike... Read More
6.14.22 TUESDAY “TOE JAM”
STRENGTH: Use 8mins to work up to a heavy 2rep Thruster METCON: 50 Back Squats…95/65 40 Toes to Bar 40 Thrusters…95/65 30 Toes to Bar... Read More
6.13.22 MONDAY “NEGATIVE BOYANT”
STRENGTH: Take 7mins to work up to a heavy 2rep Bench Press METCON: 4 Rounds of: 5min AMRAP of: 21 Bench Press…155/95 15 DB Hang... Read More
6.12.22 SUNDAY “THE WORKS”
12min AMRAP of Ski Calories (Every 3min 12 Burpees onto plate) 2min Rest 12min AMRAP of Bike Calories (Every 3min 12 DB Snatch…50/35) 2min Rest... Read More