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
6.5.22 SUNDAY “RUNNERS HIGH”
1mile Run Then: 10 Rounds of: 5 Burpee Bar Touch 5 Chin Ups Then: 800m Run Then: 10 Rounds of: 10 S DB Box Step... Read More
6.4.22 SATURDAY “PEER PRESS”
STRENGTH: Take 10mins to work up to a single heavy Bench Press METCON: 4 Rounds of: 20 Bench Press…165/105 200m Reverse Sled Drag…180/135 200m Farmers... Read More
6.3.22 FRIDAY “FROSTED FLAKES”
STRENGTH: Every 2min for 6min: 5 Front Squat 9 Bent Over Rows METCON: 8 Rounds of: 15 Wall Balls…20/14…10 15cal Ski 15 KB Swings…70/53 For... Read More
6.2.22 THURSDAY “POUND FOR POUND”
STRENGTH: Work up to a heavy complex of: 2 Power Snatch 1 Hang Squat Snatch 1 OHS METCON: 21…15…9 of: Snatch…155/105 Burpee Bar Touch For... Read More
6.1.22 WEDNESDAY “GLUTEAL FLUSH”
CORE VALUES: 8min AMRAP of: 22 Barbell Sit Ups 22 Rt Side Hip Raise 22 Lt Side Hip Raise 22 Med Ball Knees to Chest... Read More
5.31.22 TUESDAY “HEAT WAVE”
STRENGTH: Work up to a heavy complex of: 3 Deadlifts 4 Power Cleans 2 Jerks METCON: 5 Rounds of: 3min AMRAP of: 21/17cal Row 15... Read More
5.30.22 MONDAY “MURPH”
*** 3…2…1… GO!!! is at 10:00am *** ** Please arrive early and stretch/warm up on your own ** * Friends and Family members are welcome... Read More
5.29.22 SUNDAY “TIME MACHINE”
**”MURPH” Monday 10:00am** 10 Rounds of: :20sec AMRAP of Ski Calories :40sec Rest :20sec AMRAP of Bike Calories :40sec Rest :20sec AMRAP of Row Calories... Read More