5.28.22 SATURDAY “PULLING STRINGS”
(6) 40’ Rope Sled Pull…180/135 33 Burpee onto Plate 33 S Arm KB Hang Snatch…70/53 33 Burpee onto Plate (6) 40’ Rope Sled Pull…180/135 For... Read More
5.27.22 FRIDAY “ELIZABETHIAN”
MILE MASTERY: 1 mile Retest METCON: 27…21…15…9 of: Power Clean…135/95 Dips For Time (12min Time Cap)
5.26.22 THURSDAY “BUMPY BELLY”
METCON: 24min AMRAP of: 24 S Arm DB Hang Squat Cleans…50/35 24/19 Calorie Bike 24 KB Swings…70/53 24 Sit Ups 24 Grasshoppers 24 S Arm... Read More
5.25.22 WEDNESDAY “BOATS N ROWS”
METCON: Every 3min for 21min: 27/21cal Row 17 Shoulder to OH…115/75 For Slowest Round MILE MASTERY: Every 5min for 10min: 800m Jog *Friday is the... Read More
5.24.22 TUESDAY “CIZZABELLE”
*** “MURPH” 10:00am Monday 5/30 ** STRENGTH: 5min EMOM of: 3 Chin Ups 6 Muscle Snatch 9 Barbel Curl METCON: 12 Rounds of: 3 Snatches…135/95... Read More
5.23.22 MONDAY “SKIING WITH KAREN”
METCON: 10…20….30….40…50 of: Ski Cals Wall Balls…20/14…10 Toes to Bar Burpee Bar Touch For Time or Total Reps (25min Time Cap) MILE MASTERY: 200m Run... Read More
5.22.22 SUNDAY “LONG SHOT”
20 Rounds of: 5 Toes to Bar 5 Burpees 10 KB S Arm Hang Snatch…53/35 10/8cal Bike For Time
5.21.22 SATURDAY “COMING CLEAN”
STRENGTH: Work up to a heavy Squat Clean METCON: 3 Rounds of: 15 Squat Cleans…155/105 21 Pull Ups 400m Run (outside) For Time (15min Time... Read More
5.20.22 FRIDAY “HAIL YEA”
METCON: 8 Rounds of: 15 Wall Balls…20/14 6 Burpee onto Plate 15/12cal Ski For Time (22min Time Cap) MILE MASTERY: Every 5min for 15min: 600m... Read More
5.19.22 THURSDAY “SCOOTER MCGAVIN”
STRENGTH: 9…7…5 of: Strict HSPU Dips DB Skull Crushers METCON: 40…30…20…10 of: Bike Cals (32…24…16…8) HSPU…45’s (sub- HR Push Ups) For Time (16min Time Cap)