1.8.21 FRIDAY “POWER GLIDE”
STRENGTH: 9…7…5 of: Bent Over Row Strict Pull Ups DB Lateral Raise METCON: Every 5min for 20min: 32/24cal Ski 8 DB Hang Snatch…50/35’s 6 Burpee... Read More
1.7.21 THURSDAY “DIME PIECE”
STRENGTH: 9…7…5 of: Bench Press Dips DB Skull Crushers METCON: 10 Rounds of: 10 Bench Press…155/105 8 KB Swings…97/70 (4) 30m Shuttle Touches For Time... Read More
1.6.21 WEDNESDAY “CLEAN SLATE”
STRENGTH: 5min EMOM of: 2 TnG Clean n Jerk METCON: 18…15…12…9…6 of: Clean n Jerk…135/95 (60m Sled Push after each set…180/135) For Time (18min Time... Read More
1.5.21 TUESDAY “CAPS LOCK”
STRENGTH: 9…7…5 of: Strict Chest to Bar Pull Up DB Seated Shoulder Press METCON: Every 4min for 16min: 21 Chest to Bar Pull Ups 21... Read More
1.4.21 MONDAY “RED PILL”
STRENGTH: 6min EMOM of: 2 Front Squat Box Squat (use a stack of (3)45 plates or a 12″ box) METCON: 2 Rounds of: 55cal Row... Read More
1.3.21 SUNDAY “AIR RAIDER”
5 Rounds of: 50/40cal Ski 50/40cal Bike 50 Double Unders For Time
1.2.21 SATURDAY “FULL CLIP”
8 Rounds of: 9cal Run 9 S ARM DB Snatch…70/50 9/7cal Bike 9 Weighted Chin Ups…35/25 1min Rest For Time
1.1.21 FRIDAY “HAPPY NEW YEAR 2021”
** 10:30am and 12pm Class Only** With a partner complete the following: 2 Rounds of: 8min AMRAP of: 20 Chest to Bar Pull Ups 20... Read More
12.31.20 THURSDAY “2021 CHIP”
**CLASSES AT 6am, 7:30am, 9:am and 12pm** 50cal Run 50/40cal Ski 50 Snatch…95/55 50 Sit Ups 50 HSPU…25’s 50/40cal Bike For Time (20min Time Cap)
12.30.20 WEDNESDAY “MILK THISTLE”
STRENGTH: Every 2min for 10min: 5 Deadlifts 7 Chin Ups 9 Bent Over DB Row METCON: 3 Rounds of: 27 Pull Ups (sub- 12 Muscle... Read More