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 […]
Monday – 3/9/2020
The Workout for Monday is: GROSS STRENGTH In a 12 minute window Establish your 3RM Overhead Squat for the day. METCON AMRAP x 4 Minutes -5 DB Power Cleans (50/35) -50′ Bear Crawl (Rx+ 25′ HS Walk) -20 Abmat Sit-Ups ~Rest 2 minutes~ AMRAP x 4 Minutes -10 DB Power Cleans (50/35) -100′ Bear Crawl […]
Saturday – 3/7/2020
The Workout for Saturday is: PARTNER WORKOUT In teams of 2, complete the following for time. -100 Cal Fan Bike -75 Toes-to-Bar -50 Box Jump Overs (30/24″) -25 Strict Pull-Ups Each (Advanced: 25 Muscle-Ups each)* -50 Box Jump Overs (30/24) -75 Toes-to-Bar -100 Cal Fan Bike *During the Pull-Up/Muscle-Up station, both athletes may work at […]
Friday – 3/6/2020
The Workout for Friday is: GROSS STRENGTH Every 2 minutes, for 10 minutes (5 sets) -Front Squat x 8 reps *Work up to an 8RM for the day. METCON 3 Total Rounds AMRAP x 5 Minutes -18/15 Cal Row -30 Wall Balls (20/14) -10 Devils Press (50/35) -Max Distance Row with time remaining *Rest 3 […]
Thursday – 3/5/2020 (Sweat WOD Included)
The Workout for Thursday is: METCON/SWEAT-CON 35 minutes to finish in ANY order AND split the rounds however you like: 10 Rounds -10 Cal Row -10 DB Bench (50/35) (Sweat: Push-Ups) 10 Rounds -200m Run -10 Pull-Ups (Sweat: Ring Rows) 10 Rounds -10 Cal Fan Bike -10 KB Russian Twist (35/20) (Sweat: Suitcase Crunches) *100 […]