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
6.11.22 SATURDAY “JUMP STREET”
Every 7min for 28min: 27/21cal Bike 21 S Arm DB Hang Clean n Jerks…70/50 15 Burpee Box Jump Over…24/20” 9 Chin Ups For Slowest Round
6.10.22 FRIDAY “BALL BUSTER”
STRENGTH: 5min EMOM of: 2 Power Cleans METCON: 3 Rounds of: 40 Wall Balls…20/14…10 15 Power Cleans…135/95 For Time (15min Time Cap) Watch team Explode... Read More
6.9.22 THURSDAY “ROPE A DOPE”
MOBILITY: Hips and Ankles METCON: 5 Rounds of: 3min AMRAP of: Cash in- 200m Sled Push…45/25 Remainder of time Rope Climbs 2min Rest For Total... Read More
6.8.22 WEDNESDAY “DUMB LUCK”
CORE VALUES:: 12min AMRAP of: 36 Grasshoppers 36 Sit Ups 36 Med Ball Knees to Chest 36 Russian Twists (Every 3min 1min Plank) METCON: 4... Read More
6.7.22 TUESDAY “TAP WATER”
STRENGTH: Every 2min for 8min: 5 Deadlifts 5 Shoulder Press METCON: 8 Rounds of: 15 Shoulder to OH…115/75 21/18cal Row 1min Rest For Time (21min... Read More
6.6.22 MONDAY “BACK STREET”
STRENGTH: Every 2min for 8min: 4 Strict Chest to Bar Pull Ups 4 Back Squats METCON: Every 5min for 20min: 21/18cal Bike 18 Back Squats…135/95... Read More