2.20.21 SATURDAY “OLD MCDONALD”
5 Rounds of: 22 Heavy Wall Balls…30/20…10/9 16 S. Arm DB Cleans…80/55 (don’t drop the DB) 60m Farmers Carry…320/220 1min Rest For Time
2.19.21 FRIDAY “TRAIN WRECK”
STRENGTH: 7min EMOM of: 1 Clean n Jerk METCON: 90m Sled Push…90/45 15 Clean n Jerks…135/95 1min Rest 90m Sled Push…90/45 12 Clean n Jerks…155/105... Read More
2.18.21 THURSDAY “MERMAID”
STRENGTH: 6min EMOM of: Min1- 15 Jumping Back Squats…45/35 Min2- 15 Really fast banded strict pull ups Min3- 12 Jumping Back Squats…45/35 Min4- 12 Really... Read More
2.17.21 WEDNESDAY “SKI PATROL”
STRENGTH: 8min EMOM of: 1 Power Snatch 1 Squat Snatch METCON: 27…21…15…9 of: Ski Cals (21…15…9…6) Snatch…115/75 (1min Rest after each set) (15min Time Cap)
2.16.21 TUESDAY “THE PIPER”
STRENGTH: Take 6mins to work up to a heavy Deadlift and a heavy Shoulder Press. Then: 6min EMOM of: Min1- 21 Deadlifts Min2- 21 Shoulder... Read More
2.15.21 MONDAY “THE JAM”
STRENGTH: Every 2min for 8min: 2 Weighted Pull Up 2 Bench Press 2 Hang Squat Cleans METCON: 8 Rounds of: 8 Chest to Bar Pull... Read More
2.14.21 SUNDAY “HEART AND LUNGS”
200/170cal Bike (EMOM 3 Chin Ups 200cal Run (EMOM 3 Burpees) 200/170cal Ski (EMOM 6 KB Swings…70/54) For Time
2.13.21 SATURDAY “SWOLE PATROL”
27…21…15…9 of: Shoulder Press…115/75 Deadlift…225/155 Back Squat…155/105 For Time
2.12.21 FRIDAY “DUMB BELL”
STRENGTH: Every 2min for 6min: 8 Heavy Thrusters METCON: 3 Rounds of: 20 DB Cleans…50/35’s 12 Burpees 10 DB Squats…50/35’s 3min Rest then: 60 S.... Read More
2.11.21 THURSDAY “SOFTY”
STRENGTH: Every 2min for 10min: 4 Deadlifts 6 Chin Ups 8 S Arm DB Rows (8 each arm) METCON: Every 4min for 20min: 21/15cal Bike... Read More