1.16.21 SUNDAY “WATER BOARDING”
45min AMRAP of: 20 Burpee onto plate 20/16cal Ski 20/16cal Bike Every 5min 40/32cal Row For Total Reps
1.15.22 SATURDAY “PRESSURE POINT”
STRENGTH: Take 8min to work up to a heavy Snatch METCON: Every 5min for 25min: 6 G.I. Janes 8 Snatch…165/115 22/17cal Bike For Slowest Round... Read More
1.14.22 FRIDAY “BACK BURNER”
STRENGTH: Shoulder Press 70% x 3 80% x 3 90% x 3 plus METCON: 27…24…21…18…15…12 of: Ski Cals (24…21…18…15…12…9) Back Squat…95/65 KB Swings…70/53 HR Push... Read More
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