1.13.22 THURSDAY “RIP CURRENT”
STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: 3 Rounds of: 27/21cal Row 21 DB S2OH…50/35‘s 15 Toes to Bar... Read More
1.12.22 WEDNESDAY “SLURPEE”
STRENGTH: 9…7…5 of: Negative Pull Up (jump up, 2sec descent) 1min Wall Sit after each set METCON: Every 3min for 21min: 7 Burpee Bar Touch... Read More
1.11.22 TUESDAY “PUMP N RUN”
STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 9 Bench Press…155/95 15 SDLHP…115/75 21cal Run... Read More
1.10.22 MONDAY “LEGINATOR”
STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: 4 Rounds of: 4min AMRAP of: 25/20cal Bike 12 Clean n... Read More
1.9.22 SUNDAY “BOBA FET”
Every 14min for 42min: First 14min: 5 Rounds of: 75 Double Unders 25 DB Sit Ups…25/15 Second 14min: 5 Rounds of: 20/17cal Ski 15 Clean... Read More
1.8.22 SATURDAY “VAMPIRE SLAYER”
STRENGTH: Work up to a heavy 2rep Bench Press METCON: 10 Rounds of: 7 Bench Press…185/115 7 Weighted Chin Ups 30m Sled Push…270/225 14/11cal Ski... Read More
1.7.22 FRIDAY “HAND WARMER”
STRENGTH: Shoulder Press 65% x 5 75% x 5 85% x 5 METCON: Every 4min for 20min: 21 HSPU…35’s 15 DB Hang Clean…50/35’s 42 Air... Read More
1.6.22 THURSDAY “MACHINE GUN”
STRENGTH: Deadlift 65% x 5 75% x 5 85% x 5 METCON: 3 Rounds of: 22/18cal Ski 22/18cal Row 22/18cal Bike 2min Rest For Time... Read More
1.5.22 WEDNESDAY “10 LASHES”
STRENGTH: Take 8min to work up to a 2 rep TnG Power Snatch METCON: 10 Rounds of: 6 Snatches…135/95 40 Double Unders For Time (20min... Read More
1.4.22 TUESDAY “WATER CANNON”
STRENGTH: Bench Press 65% x 5 75% x 5 85% x 5 METCON: 5 Rounds of: 5 Ring Muscle Ups (sub- 12 Shoot Throughs) 20... Read More