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
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