2.17.22 THURSDAY “THE MECHANIC”
CORE VALUES: 10min AMRAP of: 50 Grasshoppers 25 Barbell Sit Up 25 Medball Knees to Chest 25 Rt Side Hip Raises 25 Lf Side Hip... Read More
2.16.22 WEDNESDAY “PETER SALAD”
STRENGTH: Take 8mins to work up to a max set of 8rep Back Squat (Work up in sets of 2reps) METCON: Every 4min for 20min:... Read More
2.15.22 TUESDAY “OPEN PREP”
STRENGTH: 9…7…5 of: Single Arm DB Snatch…HEAVY Weighted Chin Up…HEAVY METCON: 5 Rounds of: 10 Toes to Bar 15 Burpee Box Jumps…24/20” 20 S Arm... Read More
2.14.22 MONDAY “MYOCARDIAL INFARCTION”
STRENGTH: Take 8mins to work up to a heavy 2rep Clean n Jerk METCON: 5 Rounds of: 2min AMRAP of: Calorie Row 1min AMRAP of:... Read More
2.13.22 SUNDAY “TWENTY
Every 2min for 44min: First 2min- 22cal Run Second 2min- 22/18cal Ski Third 2min- 22 Burpee onto Plate For Time
2.12.22 SATURDAY “RESTLESS LEG SYNDROME”
STRENGTH: Take 10min to work up to a 2rep Back Squat METCON: 6 Rounds of: 40’ Rope Sled Pull…315/225 8 Back Squats…225/155 400m Run 1min... Read More
2.11.22 FRIDAY “WINTER MASH”
STRENGTH: Take 8min to work up to a heavy Power Snatch METCON: 21…15…9 of: Snatch…115/75 Ski Cals (17…12…7) 3min Rest 21…15…9 of: Strict HSPU…floor SDLHP…115/75... Read More
2.11.22 THURSDAY “SPACE SHUTTLE)
CORE VALUES: 75 Med Ball Knees to Chest (Starting with and every 3min, 15 Barbell Sit Ups, 1min Plank) (12min Time Cap) METCON: 24min AMRAP... Read More
2.9.22 WEDNESDAY “MURKY WATER”
STRENGTH: 9…7…5 of: SDLHP…heavy Weighted Dip METCON: Every 7min for 21min: 55/44cal Row 100 Double Unders 10 Wall Walks (sub- 39 HR Push Ups) For... Read More
2.8.22 TUESDAY “ZERCH AND RESCUE”
STRENGTH: Take 8mins to work up to a heavy 2rep Zercher Squat METCON: 5 Rounds of: 3min AMRAP of: 25 Wall Balls…20/14…10/9 20 S. Arm... Read More