4.18.22 MONDAY “COMING CLEAN”
METCON: 21…15…9 of: Shoot Throughs (sub- Ring Muscle Ups) Power Clean…155/105 For Time (15min Time Cap) MILE MASTERY: 5 Rounds of: 2min AMRAP of Treadmill... Read More
4.17.22 SUNDAY “RESURRECTION”
**NO CLASSES TODAY** 20 Rounds of: 200m Run 5 Burpee Box Get Overs…48” For Time *Burpee Box Get Over- Use a band to attach two... Read More
4.16.22 SATURDAY “FREEDOM OF PRESS”
METCON: 42 HR Push Ups 21/17cal Bike 42 Dips 21/17cal Bike 42 HSPU…floor 21/17cal Bike 42 Bench Press…135/85 21/17cal Bike 42 S. Arm DB S2OH…50/35... Read More
4.15.22 FRIDAY “BREAK NECK”
METCON: 10 Rounds of: :20sec AMRAP of Calorie Ski :40sec Rest :20sec AMRAP of Burpee Box Jump…24/20” :40sec Rest For Total Calories MILE MASTERY: 800m... Read More
4.14.22 THURSDAY “LADIES DANCING”
STRENGTH: Take 8mins to work up to a heavy Clean n Jerk METCON: 60 Clean n Jerks…135/95 7 Rounds of “CINDY” 1000m Row For Time... Read More
4.13.22 WEDNESDAY “WHEELS OF FORTUNE”
METCON: Every 3min for 21min: 21/17cal Bike 60m Sled Push…90/45 For Slowest Round MILE MASTERY: 10min EMOM of: 150m Run
4.12.22 TUESDAY “STACKED”
STRENGTH: 3 Rounds of: 6 Banded Deadlift 9 Chin Ups 12 DB Bent Over Row 15 Barbell Curl METCON: 27…21…15…9 of: KB Swings…70/53 Burpee Onto... Read More
4.11.22 MONDAY “WHITE OUT”
METCON: 3 Rounds of: 6min AMRAP of: 27cal Ski 27 Snatches…95/65 27 Back Squats…95/65 3min Rest For Total Reps MILE MASTERY: 400m Run 1min Rest... Read More
4.10.22 SUNDAY “GO GETTER”
Every 8min for 40min: 28/22cal Bike 28 S2OH…95/65 28/22cal Row 6 G.I. Janes For Slowest Round
4.9.22 SATURDAY “POWER JUMP”
STRENGTH: Work up to a heavy TnG Power Clean METCON: 1…2…3…4…5…6…7…8…7…6…5…4…3…2…1 of: Power Cleans…155/105 Burpee Box Jump…24/20” For Time