STRENGTH: Bench Press 75%x5 85%x3 95%x1 plus METCON: Every 3min for 18min: 12 Back Squats…155/105 5 Bar Muscle Ups (sub- 12 Pull Ups) For Slowest... Read More
STRENGTH: Deadlift 75%x5 85%x3 95%x1 plus METCON: 10 Rounds of: 12 High Wall Balls…20/14…12/11 6 Sandbag Cleans…150/100 30m Sandbag Carry For Time (30min Time Cap)
OLYMPIC: 5×1 Clean n Jerk 3×2 Clean Pull METCON: 27…21…15…9 of: SDLHP…115/75 Bench Press…115/75 (50 Double Unders after each set) For Time (15min Time Cap)
5 Rounds of: 18/15cal Bike 9 Power Cleans…185/125 18 HSPU…(2) 35’s For Time ***SEMIFINAL FUNDRAISER TODAY 3:00pm. Pot Luck (sign up sheet at whiteboard). There... Read More
OLYMPIC: 5×2 Below the knee Hang Squat Clean 7×1 Jerk METCON: 34…21…13…8 of: Ski Calories Clean n Jerk… (progressively heavier) (1min Rest after each round)... Read More
STRENGTH: 7…5…3 of: Weighted Pull Up Barbell Bent Over Row DB Pull Over METCON: 34…21…13 of: Bike Cals KB Swings…70/53 Toes to Bar (3min Rest... Read More
CORE VALUES: 34…21…13 of: DB Sit Ups Strict Toes to Bar or Knees to Chest METCON: 10min EMOM of: :20sec AMRAP Treadmill Calories 10min EMOM... Read More
STRENGTH: 7…5…3 of: Pull Ups Bench Press METCON: 2 Rounds of: 40/30cal Bike 50 Air Squats 20 Power Cleans…135/95 2min Rest For Time (22min Time... Read More