4.3.22 SUNDAY “MYOCARDIAL MASHER”
15min AMRAP of: 30/24cal Row 12 G.I. Janes 24 KB Swings…53/35 24 Sit Ups 3min Rest then: 12min AMRAP of: 30/24cal Bike 12 Turkish Get... Read More
4.2.22 SATURDAY “WAR MACHINE”
5 Rounds of: 21 Heavy Wall Balls…30/20…10 15 KB S Arm Snatch…70/50 9 Ring/Bar Muscle Ups (Sub- 15 Chin Ups) For Time
4.1.22 FRIDAY “FRANK THE TANK”
STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 60 Clean n Jerks…135/95 200m Sled Push…135/90 For Time (16min Time Cap)
3.31.22 THURSDAY “LACTATE”
CORE VALUES: 27…21…15…9 of: Barbell Sit Up Med Ball Russian Twists Med Ball Knees to Chest METCON: 6 Rounds of: :45sec AMRAP of Run Calories... Read More
3.30.22 WEDNESDAY “SWIFT WICK”
STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 8 Bench Press…155/105 10/8cal Bike 12 KB Swings…70/53 14... Read More
3.29.22 TUESDAY “HUNG JURY”
STRENGTH: Take 8min to work up to a heavy Snatch Complex of: 5 Snatch Deadlifts 2 High Hang Snatch METCON: 45 Hang Snatches…115/75 45 Burpee... Read More
3.28.22 MONDAY “RUMP ROAST”
STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 30/24cal Row 15 Back Squat…95/65 15... Read More
3.27.22 SUNDAY “12 PACK”
12 Rounds of: 12 Clean n Jerks…95/55 24/19cal Bike 3min Rest 6 Rounds of: 12 Burpee onto Plate 24/19cal Ski For Time
3.26.22 SATURDAY “THE GRIPPLER”
Every 9min for 27min: 180m Farmers Carry…70/53’s 27 HSPU…floor 27 Wall Balls…20/14…10 For Slowest Round
3.25.22 FRIDAY “CHIPPED TOOTH”
CORE VALUES: 1min… :45sec… :30sec of: Hollow Hold Rt Side Plank Lf Side Plank Plank METCON: 3 Rounds of: 24/19cal Bike 12 Chest to Bar... Read More