Friday – 1/10/2020
The Workout for Friday is: METCON “Holleyman with a Twist” 30 Rounds for Time -5 Wall Balls (20/14) -3 Bar Facing Burpees -1 Power Clean (Rx 185/125)(Rx+ 225/155) Time Cap = 30 minutes EXTRA CREDIT *We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based […]
Thursday – 1/9/2020 (Sweat WOD Included)
The Workout for Thursday is: STRENGTH Every 3 minutes, for 15 minutes (5 sets) Strict Press x 8 reps *Work up to 8RM for the day. METCON AMRAP x 10 Climb the Ladder 2 – 4 – 6 – 8 – 10 – Etc… -Alternating Pistols -Box Jump Overs (24/20″) -HS Walk (10′ = 2 […]
Wednesday – 1/8/2020
The Workout for Wednesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Back Squat x 3 reps *Use heaviest weight possible across all 10 sets. METCON “Prison Rules” Power Snatch – 3 Reps Every 15 sec x 4 minutes Rest 1 minute Power Clean & Jerk – 3 Reps Every 15 sec x […]
Tuesday – 1/7/2020 (Sweat WOD Included)
The Workout for Tuesday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Sumo Deadlift x 3 reps *Work up to a 3RM for the day. METCON 5 Rounds for Max Reps AMRAP x 2 Minutes -15 Burpees Over-the-Bar -15 Overhead Squats (75/55) -Max Pull-Ups in time remaining (Rx+ C2B Pull-Ups) Rest 1 minute […]
Monday – 1/6/2020
The Workout for Monday is: STRENGTH (Option A) Every 2 minutes, for 10 minutes (5 sets) Overhead Squat x 7 reps *Build to a heavy set of 7 for the day. (Option B) Every 60 seconds, for 10 minutes (5 sets) Bench Press x 2 reps *Use the heaviest weight possible across all 10 sets. […]