Saturday – 3/14/2020
NO PARTNER WORKOUT #6FOOTRULE The Workout for Saturday is: METCON For Time -1000m Row -100 Double-Unders -1 Mile Run -1 Mile Fan Bike -500m Row -50 Double-Unders -.5 Mile Run -.5 Mile Fan Bike -250m Row -25 Double-Unders -.25 Mile Run -.2 Mile Fan Bike *A straight cardio workout for the day. Should be nice […]
Friday – 3/13/2020
The Workout for Friday is: APPLIED STRENGTH In an 8 minute window, Establish a 1RM for the day of 1 Thruster + 1 Push Press ~Rest 2:00~ EMOM until failure complete 1 Thruster + 1 Push Press @ 75% 1+2, 1+3, 1+4, Etc… Time Cap = 10 Minutes METCON For Time 12 down to 1 […]
Thursday – 3/12/2020 (Sweat WOD Included)
The Workout for Thursday is: METCON (From 0 to 15) AMRAP x 15 Minutes -20 Cal Row -300m Run -20 Cal Fan Bike (From 15 to 30) From Time -300m Single KB Farmer Carry (55/35)(Rx+ 70/55) -100 Walking Lunges (Rx+ OH Plate Lunges) -300m Single DB/KB Farmer Carry (50/35) (From 30 to 36) For Quality […]
Wednesday – 3/11/2020
The Workout for Wednesday is: GROSS STRENGTH Every 2 minutes, for 7 minutes (7 sets) -Back Squat x 1 rep *Start around 90% and add weight if you’re feeling good. METCON AMRAP x 12 -3 Rope Climbs (Rx+ Legless) -15 Hang Power Snatches (75/55) -10 Burpees Over the Barbell EXTRA CREDIT *We all have extra […]
Tuesday – 3/10/2020 (Sweat WOD Included)
The Workout for Tuesday is: GROSS STRENGTH Every 3 minutes, for 15 minutes (5 sets) -Bench Press x 7 reps *Work up to a heavy set of 7 for the day *After every set, perform… -Bike Sprint x 15 seconds OR Banded Face Pulls x 15 reps METCON AMRAP x 10 Minutes -4 Strict Pull-Ups […]