3.22.21 MONDAY “RAPID TEST”
STRENGTH: Every 2min for 10min: 3 Thruster 6 DB Bench Press 9 Dips METCON: Every 3min for 21min: 14/11cal Bike 14 Heavy Wall Balls…30/20…10/9 For... Read More
3.21.21 SUNDAY “ECLIPSE OF THE HEART”
Every 4min for 16min: 30cal Run 20 KB Swings…70/53 Then: Every 4min for 16min: 30cal Bike 20 Shoulder to OH…95/65 For Total Reps
3.20.21 SATURDAY “POWER STROKE”
Every 5min for 25min: 12 Shoulder Press…135/95 9 Back Squats…265/185 3 Rope Climbs For Slowest Round
3.19.21 FRIDAY “21.2”
METCON: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches... Read More
3.18.21 THURSDAY “THIRSTY CAMEL”
METCON: 22min AMRAP of: 21 KB Swings…70/53 15cal Ski 9cal Bike 6 Devils Press…50/35’s 3 Bar Muscle Ups For Total Reps (Every 2min (2) 30m... Read More
3.17.21 WEDNESDAY “ST SWEATY”
STRENGTH: Every 2min for 8min: 3 Bench Press 5 Weighted Dip 7 DB Skull Crushers METCON: Every 4min for 24min: 8 Bench Press…185/115 24/17cal Row... Read More
3.16.21 TUESDAY “BODY SNATCHER”
STRENGTH: 5min EMOM of: 2 Snatches METCON: 6 Rounds of: 24 S. Arm DB Snatch…50/35 8 Burpee Over Bar For Time (15min Time Cap)
3.15.21 MONDAY “THRUST FALL”
STRENGTH: Every 30sec for 8min: 1st 30sec- 2 Thrusters 2nd 30sec- 2 Strict Chin Ups METCON: Every 3min for 21min: 3 Burpee Box Jump Over…30/24″... Read More
3.15.21 SUNDAY “LONG FUSE”
16 Rounds of: 200m Run 8 KB Swings…70/53 8/6cal Bike 16/12cal Row 16/12cal Ski For Time
3.13.21 SATURDAY “DIRTY HARRY”
Every 4min for 20min: 40′ Rope Sled Drag…315/270 40′ Sled Push…315/270 15 Back Squats…135/95 For Slowest Round