Past Entries

Thursday 2-7-19

Class will be broken up into 2 Teams

Team with most points wins!!!

3x 9:00 Rounds

0-1:00 Max SkiErg Calories

1-2:00 Max Burpees

2-3:00 Rest

3-4:00 Max Assault Bike Calories

4-5:00 Sandbag Step ups

5-6:00 Rest

6-7:00 Max Row Calories

7-8:00 Max Abmats

8:00-9:00 rest

Tuesday 2-5-19

Death by….

Calorie Row

Calorie SkiErg

Calorie Assault

10 meter Run

0:00-1:00 = 5/3 calories

1-2:00 = 6/4

2-3:00 = 7/5

Continue until you can no longer complete prescribed calories with the minute.

10:00 Time Cap on each mode.

Monday 2-4-19

METCON – 12 AMRAP

20 Wallball 20/14

10 Chest to Bar Pull up

5 Power Clean 155/115

OLY – Hang Power Snatch 4×3

LIFT – Back Squat 5×5

ACCESSORY – 4x

4 MU + 2 Dips + 1 MU

***Continuing again this week to focus on the Metcons and how to scale yourself accordingly to get the desired stimulus from it. Take this time to learn your conditioning, strengths, weaknesses and how one another affects the other for you individually.***

Friday 2-1-19

Metcon – 12AMRAP

10 Squat Cleans 95/65

8 HSPU

10 Box Jump Overs 24/20

8 Pull ups

OLY – Every :90 x 6

3 Power Snatch + 4 OHS

LIFT – Deadlift: 5×5

Accessory – 3x

10-12 Ring Tricep Extension

10-12 Ring Bicep Curls

15-20 banded hamstring curls

Thursday 1-31-18

Run

1x 800 (on the 0:00)

2x 400 (6:00/9:00)

4x 200 (12:00/15/17/19:00)

Death by 10m (21…) 14min Cap (35:00)

Men start at 30m/Women 20m

Finisher -3x (12:00)

DB rows – 6-8 each

Side plank clamshells – 12 each

Kneeling band punch – 10 each

Plank 1:00