3.14.22 MONDAY “LOW TIDE”
STRENGTH: Wendler week 2 Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 15/12cal Row 12 DB... Read More
3.13.22 SUNDAY “PAZUZU”
55…34…21…13 of: Ski Cals Row Cals Bike Cals Snatch…75/55 For Time (Women- 44…27…17…10) (50min Time Cap)
3.12.22 SATURDAY “HANG MAN”
STRENGTH: Work up to a heavy DB Clean METCON: 10 Rounds of: 10cal Run 8 DB Hang Cleans…70/50’s 20m Burpee Broad Jump For Time
3.11.22 FRIDAY “22.3”
STRENGTH: Warm up to a heavier Thruster then you will be using for the workout METCON: 21 Pull Ups 42 Double Unders 21 Thrusters…95/65 18... Read More
3.10.22 THURSDAY “GREASE MONKEY”
CORE VALUES: 3 Rounds of: 21 DB Sit Ups 1min Plank 15 Good Mornings 9 Strict Toes to Bar METCON: 3 Rounds of: 6min AMRAP... Read More
3.9.22 WEDNESDAY “SNATCH WEDNESDAY”
STRENGTH: Take 8min to work up to a heavy 2rep “touch n go” Snatch. METCON: 20 Snatches…95/65 20 Snatches…135/95 20 Snatches…165/115 3min Rest 40 Burpee... Read More
3.8.22 TUESDAY “THE JACONO”
STRENGTH: Wendler week 1 Bench Press 65% x 5 75% x 5 85% x 5 plus METCON: 10 Rounds of: 60m Reverse Sled Drag…270/225 12... Read More
3.7.22 MONDAY “GAINSVILLE”
STRENGTH: Wendler 5,3,1 week 1 Back Squat 65% x 5 75% x 5 85% x 5 plus METCON: Every 4min for 20min: 15 Thrusters…115/75 15... Read More
3.6.22 SUNDAY “SEVENTH HEAVEN”
7 Rounds of: 21/17cal Ski 21 Air Squats 1min Rest then: 21/17cal Bike 21 S Arm DB Shoulder to OH…50/35 1min Rest For Time
3.5.22 SATURDAY “TIZZLE”
STRENGTH: Work up to a heavy 2 Rep Bench Press METCON: 3 Rounds of: 21 HSPU…45’s 15 Bench Press…155/105 9 Ring Muscle Ups (sub- 18... Read More