10.5.21 TUESDAY “WITHOUT A PADDLE”
STRENGTH: Sumo Deadlift 40% x 5 50% x 5 60% x 5 METCON: 3 Rounds of: 44/35cal Row 34 Clean n Jerks…95/65 2min Rest For... Read More
10.4.21 MONDAY “SNOW BALL”
STRENGTH: Front Squat 40% x 5 50% x 5 60% x 5 METCON: Every 5min for 25min: 25/20cal Ski 8 Burpee onto plate 25 Wall... Read More
10.3.21 SUNDAY “CARDIO COMPLEX”
2000m Row 75/60cal Bike 100 Double Unders 1min Rest 2000m Ski 75/60cal Bike 100 Double Unders 1min Rest 1000m Row 35/30cal Bike 50 Double Unders... Read More
10.2.21 SATURDAY “THE YARD”
STRENGTH: Work up to a heavy Deadlift and Chin Up METCON: Every 5min for 25min: 15 Weighted Chin Up…35/25 15 Bench Press…205/125 15 Deadlift…225/155 For... Read More
10.1.21 FRIDAY “DUMB DOWN”
STRENGTH: Bench Press 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 6 DB Burpees…50/35’s 12 DB Step Ups….50/35’s…24/20″ 12... Read More
9.30.21 THURSDAY “HELL CAT”
STRENGTH: Pull Ups 75% x 5 85% x 3 95% x 1 plus METCON: Every 6min for 24min: 16cal Run 20/16cal Ski 20/16cal Bike 12... Read More
9.29.21 WEDNESDAY “ICKY SHUFFLE”
METCON: 2 Rounds of: 12min AMRAP of: 24 HSPU…floor 18 Knees to Elbows 24/18cal Row 18 DB Sit Ups…35/25 2min Rest For Total Reps (Every... Read More
9.28.21 TUESDAY “BAR KEEPER”
STRENGTH: Sumo Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 100/80cal Bike 40 Pull ups 30 Chest to Bar Pull Ups... Read More
9.27.21 MONDAY “MONSTER’S BALL”
STRENGTH: Front Squat 75% x 5 85% x 3 95% x 1 plus METCON: 40 Wall Balls…20/14…10/9 30 Clean n Jerks…155/105 40 Wall Balls…20/14…10/9 3min... Read More
9.26.21 SUNDAY “NEBULIZER”
25 Rounds of: 5/4cal Bike 8 Air Squats 2 Chin Ups 200m Run For Time