12.29.20 TUESDAY “BIG BOULDER”
STRENGTH: Every 2min for 8min: 3 Shoulder Press 9 DB Bench 15 Dips METCON: Every 3min for 18min: 25/20cal Row 15 DB Shoulder to OH…50/35’s... Read More
12.28.20 MONDAY “WHACK A MOLE”
STRENGTH: 5min EMOM of: 1 Hang Snatch 1 Power Snatch METCON: 8 Rounds of: 8cal Seatless Bike 8 Snatches…135/95 8 Toes to Bar 1min Rest... Read More
12.27.20 SUNDAY “EXCESS EXPRESS”
3 Rounds of: 8min AMRAP of: 22cal Run 11 S Arm KB Hang Snatch…70/53 11 HR Push Ups 1min Rest 8min AMRAP of: 22cal Ski... Read More
12.26.20 SATURDAY “COOKIE EXPRESS”
5 Rounds of: 15 Heavy Wall Balls…30/20…10/9 15 Bench Press…205/125 60m Sled Push…180/135 15 KB Swings…97/70 For Time
12.25.20 FRIDAY
**MERRY CHRISTMAS EXPLODE**
12.24.20 THURSDAY “12 DAYS OF EXPLODE XMAS”
**CLOSED 12/25** 1 Ring Muscle Up (sub: Bar MU or 3 Chin Ups) 2 OHS…95/65 pounds 3 Hang Squat Snatch…95/65 pounds 4 Hang Snatch…95/65 pounds 5 Muscle Snatch…95/65 pounds... Read More
2.23.20 WEDNESDAY “CURRENT AFFAIRS”
STRENGTH: Every 2min for 10mins: 8 Bent Over Barbell Rows 8 Chin Ups 8 Hammer Curls METCON: 3 Rounds of: 5min AMRAP of: 18 S... Read More
2.22.20 TUESDAY “CHARIOTS OF FIRE”
STRENGTH: 5min EMOM of: 1 Snatch Complex (Complex= 2 Power, 1 Hang Squat) METCON: 7 Rounds of: 60m Sled Push…90/45 6 Power Snatch…135/95 5 Hang... Read More
12.21.20 MONDAY “PRESS RELEASE”
STRENGTH: Every 2min for 6min: 7 Seated DB Press 7 Bench Dips 14 Push Ups (Or, S. Arm Push Ups) METCON: 2 Rounds of: 34/27cal... Read More
12.20.20 SUNDAY “LUCKY 6”
6 Rounds of: 25cal Run 25/20cal Ski 25/20cal Bike 25/20cal Row For Time (50min Time Cap)