6.30.21 WEDNESDAY “PUMPER NICKLE”
METCON: 17…15…13…11…9 of: Thrusters…115/75 Chest to Bar Pull Ups KB Swings…70/53 For Time (14min Time Cap) AUXILIARY: 40…30…20…10 of: Med Ball Knees to Chest…20/14 DB... Read More
6.29.21 TUESDAY “MORPHINE”
STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Deadlift: 75% x 5 80% x 3 95%... Read More
6.28.21 MONDAY “QUADZILLA”
STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 75% x 5 80% x 3... Read More
6.27.21 SUNDAY “3K ULTRA”
Every 2min for 30min: Alternate between: First 2min- 20/15cal Bike Second 2min- 200m Run For Slowest Round
6.26.21 SATURDAY “ODB”
STRENGTH: Take 10min to work up to a heavy Clean n Jerk METCON: 13 Rounds of: 6 S. Arm DB Clean n Jerk…100/70 1 “CINDY”... Read More
6.25.21 FRIDAY “CATTLE PROD”
STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Shoulder Press: 70% x 3 80% x 3... Read More
6.24.21 THURSDAY “ARMS RACE”
STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Bench Press: 70% x 3 80% x 3... Read More
6.23.21 WEDNESDAY “TOED TRAVELED”
METCON: 27…21…15…9 of: Heavy Wall Balls…30/20…10/9 Toes to Bar For Time (15min Time Cap) AUXILIARY: 12min AMRAP of: 21 DB Sit Ups 21 DB Russian... Read More
6.22.21 TUESDAY “DEAD POOL”
STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Dead Lift: 70% x 3 80% x 3... Read More
6.21.21 MONDAY “BOOTY DOO”
STRENGTH: Take 10mins to warm up to and work through the following sets and associated percentages for Back Squat: 70% x 3 80% x 3... Read More