1.31.22 MONDAY “DAVEY JONES”
STRENGTH: Take 8mins to work up to a 1RM Back Squat METCON: Every 4min for 20min: 8 Burpee Over Bar 16 Back Squat…135/95 24/20cal Row... Read More
1.30.22 SUNDAY “FIRE BALL”
20 Rounds of: 7 Wall Balls…20/14…10/9 11/8cal Row 11/8cal Bike 11/8cal Ski For Time
1.29.22 SATURDAY “COUNTDOWN”
STRENGTH: Work up to a heavy Bench Press and Power Clean METCON: 10-1 of: Power Clean…185/125 Bench Press…185/125 DB Weighted Chin Ups…35/25 For Time
1.28.22 FRIDAY “SINGLE HANDED”
STRENGTH: Deadlift and Shoulder Press (Deload week) 40% x 5 50% x 5 60% x 5 METCON: Every 6min for 24min: 34/27cal Row 27 S.... Read More
1.27.22 THURSDAY “WATER WHEEL”
CORE VALUES: 1:30min… 1min… :30sec of: Plank with right arm and left foot off the ground Plank with left arm and right foot off the... Read More
1.26.22 WEDNESDAY “RUNAWAY”
SKILL: Take 10mins to work up to the most difficult 2rep scale of a HSPU METCON: 5 Rounds of: 30m Sled Push…315/225 15 Strict HSPU... Read More
1.25.22 TUESDAY “BLIZZARD”
STRENGTH: Bench Press 40% x 5 50% x 5 60# x 5 METCON: Every 3min for 21min: 11 Power Cleans…135/95 22/17cal Ski For Slowest Round
1.24.22 MONDAY “MAGNITUDE”
STRENGTH: (Deload week) Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 15 Thrusters…115/75 15 Chest... Read More
1.23.22 SUNDAY “FROST BITE”
250/200cal Ski (Every 4min 15/12cal Bike) 4min Rest then: 250/200cal Row (Every 4min 15 Burpee Bar Touch) For Time
1.22.22 SATURDAY “DIRT BIKE”
Every 8min for 24min: 5 Rounds of: 40’ Rope Sled Pull…225/180 40’ Sled Push…225/180 Then: 20/16cal Bike For Slowest Round