4.11.21 SUNDAY “SUNDAYS BEST”
3 Rounds of: 42/34cal Bike Rest 1min 42/34cal Row Rest 1min 42/34cal Ski Rest 1min 42cal Run Rest 1min For Time
4.10.21 SATURDAY “BODY BAG”
METCON: 12…9…6…3 of: DB S Arm Snatch…100/70 High Burpee Box Jump…30/24″ Rest the remainder of 12min then: 400m Reverse Zercher Carry Sled Drag: (Axle Bar…... Read More
4.9.21 FRIDAY “SWEET 16”
STRENGTH: 10mins to establish 4 heavy front squats METCON: 16min AMRAP of: 25/20cal Bike 16 DB Deadlifts…50/35’s 16 DB Hang Cleans…50/35’s 16 DB Front Squats…50/35’s... Read More
4.8.21 THURSDAY “DEEP WATER”
STRENGTH: 10mins to work up to a heavy single Power Clean METCON: 21…15…9 of: Power Clean…165/115 HSPU…(2) 35’s Rest the remainder of 10min then: 75/60cal... Read More
4.7.21 WEDNESDAY “HEARTTHROB”
STRENGTH: Every 2min for 10min: 5 Bench Press 7 DB Seated Shoulder Press 9 Dips METCON: 3 Rounds of: 30/24cal Ski 12 Ring Muscle Ups... Read More
4.6.21 TUESDAY “MANIACAL”
STRENGTH: Take 10min to work up to a heavy complex of: 2 Hang Squat Snatch 1 Power Snatch METCON: Every 4min for 20min: 13 Snatches…135/95... Read More
4.5.21 MONDAY “FRANSCINE”
STRENGTH: Every 2min for 8min: 5 Deadlifts 7 Chin Ups 9 Barbell Curls METCON: 27…21…15…9 of: Thruster…115/75 Pull Ups For Time (14min Time Cap)
4.4.21 SUNDAY “FIVE ALIVE”
5 Rounds of: 400m Run 30/21cal Ski 30/21cal Bike 3 Rounds of “Cindy” For Time (55min Time Cap)
4.3.21 SATURDAY “STILTZ”
STRENGTH: 10min to work up to a heavy single Back Squat METCON: 30 Back Squats…225/155 1mile Run 4min Rest 30 Ring Muscle Ups (50 Pull... Read More
4.2.21 FRIDAY “BELT SANDER”
METCON: 50/40cal Bike 30 G.I. Janes 80/60cal Row 400m Run (25cal runner) 40 DB Hang Clean n Jerk…50/35’s 50/40cal Bike For Time (18min Time Cap)... Read More