Monday – 12/16/2019
The Workout for Monday is: STRENGTH Option A Every 60 seconds, for 10 minutes (10 sets) Front Squat x 3 reps *Use heaviest weight across all 10 sets Option B Every 2 minutes, for 10 minutes (5 sets) Push Press x 8 reps *Work up and establish new 8RM METCON For Time -1000/800m Row OR […]
Friday – 12/13/2019
The Workout for Friday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Strict Press x 2 reps *Use heaviest weight possible for all 10 sets *Remember on a Strict Press, you should only be using your arms. If your knees flex at all, it is a NO REP. Keep your feet flat and […]
Thursday – 12/12/2019
The Workout for Thursday is: SWEAT DAY!!!!! With a running clock… From 0:00 to 4:00 -1 Minute Plank or Hollow Hold Immediately into… -12/10 Cal Row -12/10 Cal Bike -12 Burpees From 4:00 to 8:00 AMRAP -8 Chin-Ups -16 Banded Tricep Extensions From 8:00 to 12:00 -1 Minute Plank or Hollow Hold Immediately into… -12/10 […]
Wednesday – 12/11/2019
The Workout for Wednesday is: METCON “Fight Gone Bad” 3 Rounds for Max Reps -1 Minute Row for Cals -1 Minute Wall Balls (20/14) -1 Minute Sumo Deadlift High Pull (75/55) -1 Minute Box Jump (20″) -Rest 1 minute *In this workout you move from each of five stations after a minute.The clock does not […]
Tuesday – 12/10/2019
The Workout for Tuesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Bench Press x 1 rep *Yeah buddy, time to move some weight! METCON AMRAP x 12 -50 Air Squats -15 Deadlifts (135/95)(Rx+ 185/125) *Yep, a nasty couplet. Simple, but effective… let’s go!! EXTRA CREDIT *We all have extra weaknesses we want […]