4.8.22 FRIDAY “LAND O LAKES”
MILE MASTERY: Over the course of the next 8 weeks we will be implementing conditioning specific to decreasing our 1 mile run times. Today we... Read More
4.7.22 THURSDAY “HARD LABOR”
CORE VALUES: 2 Rounds of: 6min AMRAP of: 24 “V” Ups 24 Grasshoppers 12 Rt Side Plank Raises 12 Lf Side Plank Raises 2min Rest... Read More
4.6.22 WEDNESDAY “BREAST MEAT”
STRENGTH: Take 8mins to establish a 1RM Bench Press METCON: Every 5min for 25min: 16 S Arm Hang KB Snatch…70/53 16/13cal Bike 16 Bench Press…155/105... Read More
4.5.22 TUESDAY “SWIM MEET”
STRENGTH: Take 8min to work up to a 1RM Deadlift METCON: 2 Rounds of: 50 HSPU…floor 40/32cal Row 30 Snatches…115/75 3min Rest For Time (21min... Read More
4.4.22 MONDAY “HOP DEVIL”
STRENGTH: Take 8min to work up to a 1rep Max Back Squat METCON: 15…12…9 of: Back Squat…185/125 Chest to Bar Pull Ups Toes to Bar... Read More
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