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Monday, May 1st
Metcon (AMRAP - Reps) EMOM 20 Min ODD Min: 10/7 Cal Assault Bike + Max KB Swings #53/35 EVEN Min: 10 Burpees + Max Pull Ups Score...
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WORKOUT OF THE DAY
Friday, April 28th
Gymnastics 1: Ring Dips (3X10 (Weighted if possible)) HERO WOD Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# ...
Thursday, April 27th
Weightlifting 1: Front Squat (4X5 @ 80%) 2: Front Squat (3X3 @ 88-90%) Metcon (Distance) 3 Min Max Distance Row 1 Min REST Metcon (AMRAP...
Wednesday, April 26th
Weightlifting Hang Power Clean (5X2 Work up to DM!) Metcon (Time) 25-15-10 STOH #135/95 T2B
Tuesday, April 25th
Weightlifting 1: Front Squat (3X6@ 75%) 2: Front Squat (4X4 @ 85%) Metcon 8 Min AMRAP 7 Ball Slams #25/15 10 Box Jumps 24/20 13 Cal...
Monday, April 24th
Max Effort 800m Run Metcon Get as Far as you can in 3 Min..6 Min..FOR TIME: 100 Double Unders 40 DB Snatch #50/35 Rx+ anything over RX ...
Friday, April 21st
Gymnastics 1.: L-Hold (Score amount of attempts to complete) Accumulate 1 Min 2.: Hand Stand Hold (Score total attempts to complete)...
Thursday, April 20th
Strength Back Squat (4X4 @ 80%) Back Squat (4X3 @ 85%) Metcon 3 Rounds For Time/Load ALL REPS COMPLETED UNBROKEN! (Chose your own...
Wednesday, April 19th
Fight Gone Bad (3 Rounds for reps) Three rounds of 1 minute stations: Wall-ball Shots (Reps), 20# (RX+ 10ft target) Sumo deadlift...
Tuesday, April 18th
Strength Back Squat (4x5 @ 75%) Back Squat (5x3 @ 80%) 14 minute AMRAP 8 Burpee Broad Jumps 6'/4' 8 Hip Extensions 200m Run
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