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
2.7.22 MONDAY “INDIAN BURN”
STRENGTH: Take 8mins to work up to a heavy Clean n Jerk METCON: Every 3min for 21min: 8 Clean n Jerks…135/95 90m Sled Push…45/25 For... Read More
2.6.22 SUNDAY “CRAZY 8’s”
8 Rounds of: :20sec AMRAP of Calorie Run :40sec Rest :20sec AMRAP of Calorie Ski :40sec Rest :20sec AMRAP of Calorie Bike :40sec Rest :20sec... Read More
2.5.22 SATURDAY “DRAG QUEEN”
7 Rounds of: 30m Reverse Sled Drag…315/225 10 Burpee Box Jump Over…24/20” 20 S. Arm DB Hang CnJ…50/35 For Time
2.4.22 FRIDAY “WALKING TALL”
STRENGTH: Take 8mins to work up to a 1RM Shoulder Press METCON: 21min AMRAP of: 8 Bar Muscle Ups (sub- 15 Pull Ups) 13 Wall... Read More
2.3.22 THURSDAY “WET SPROCKET”
STRENGTH: Take 8mins to work up to a 1RM Deadlift METCON: Every 3min for 24min: 50 Double Unders 10 Kb Sit Ups…35/26 20/16cal Row For... Read More
2.2.22 WEDNESDAY “DUECES”
STRENGTH: 8min EMOM of: 2 Power Snatches 1 Hang Squat Snatch 1 OHS METCON: 2 Rounds of: 22 Snatches…135/95 22cal Run 22 Toes to Bar... Read More
2.1.22 TUESDAY “TOXIC MASCULINITY”
STRENGTH: Take 10mins to warm up to a 1RM Bench Press METCON: 10 Rounds of: 8 Strict Pull Ups 10 Bench Press…115/75 12/9cal Bike For... Read More