5.5.22 THURSDAY “CINCO DE MILE”
STRENGTH: 9…7…5 of: DB Bench Dip Shoulder Press METCON: Cash in- 1mile Run 5 Rounds of: 15 Bench Press…155/95 20 KB Swing…70/53 For Time (18min... Read More
5.4.22 WEDNESDAY “WET NAP”
METCON: Every 6min for 24min: 24/19cal Row 24 Wall Balls…20/14…10 12 Toes to bar 12 Burpee Bar Touch For Slowest Round MILE MASTERY: Every 3min... Read More
5.3.22 TUESDAY “PULLIN WHEELYS”
STRENGTH: Work up to a heavy Snatch METCON: 5min AMRAP of: 27 Snatch…95/65 27/21cal Bike 2min Rest 5min AMRAP of: 21 Snatches…135/95 21/17cal Bike 2min... Read More
5.2.22 MONDAY “THE BARBER”
METCON: Every 5min for 20min: 10 SDLHP…135/95 20 Pull Ups 30 Push Ups 40 Air Squats (touch your butt to a wall ball and extend... Read More
5.1.22 SUNDAY “QUADRUPLE”
1.5mile Run 3000/2400m Row 3000/2400m Ski 100/80cal Bike For Time (45min Time Cap)
4.30.22 SATURDAY “CHAIN YANK”
5 Rounds of: (4) 40’ Sled Rope Drag…270/225 16 High Wall Balls…20/14…12/11 16 Toes to Bar 200m Run 2min Rest For Time
4.29.22 FRIDAY “WIND TUNNEL”
METCON: 2 Rounds of: 30/21cal Ski 1min Rest 30/21cal Row 1min Rest 30/21cal Bike 1min Rest 30 DB Sit Ups…35/25 1min Rest For Time (20min... Read More
4.28.22 THURSDAY “PREPPER”
STRENGTH: 9…7…5 of: Back Squat Deadlift Shoulder Press METCON: Every 2min for 20min: 21 Air Squats 15 Push Ups 9 Pull Ups For Slowest Round
4.27.22 WEDNESDAY “HOME RUN”
METCON: (2 Rounds of) 3 Rounds of: 28/22cal Row 14 HSPU…45’s 14 KB Swings…70/53 3min Rest For Time (24min Time Cap) MILE MASTERY: 600m Run... Read More
4.26.22 TUESDAY “POWER WHEELS”
STRENGTH: 5 x 2 Power Cleans METCON: Every 3min For 21min: 6 Power Cleans…155/105 21/17cal Bike For Slowest Round