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
1.3.22 MONDAY “EIGHT MAN”
STRENGTH: Wendler week 1: Back Squat 65% x 5 75% x 5 85% x 5 METCON: Every 3min for 24min: 8 Thrusters…135/95 8 Burpee Box... Read More
1.2.22 SUNDAY “FREE FOR ALL”
7 Rounds of: :40sec AMRAP of Burpees 1:20min Rest :40sec AMRAP of Row Cals 1:20min Rest :40sec AMRAP of Bike Cals 1:20min Rest For Total... Read More