Thursday, 29 June 17
Warm Up - 20 Minute Cap Metcon - 18 Minutes AMRAP x 4 Buy In - 50 Double Unders In remaining time AMRAP of: 9 Deadlifts 135/95 20 Wall...
Wednesday, 28 June 17
With a 30 minute running clock: Warm Up and then.. Strength 1: Front Squat w/3 sec pause at bottom 6 x 3 @ 65% FS 1RM Strength 2: Behind...
Tuesday, 27 June 17
With a 30 Minute Clock 1. Warm Up 2. Strength: Jerk Stance Strict Press 5×5 Strength 2: Split Jerk 5x3 3. Metcon: For Time 12-9-6 Ring...
Monday, 26 June 2017
1. WARM UP & ACTIVATION - 3 Rounds: 1:30 Slow Bike or Row 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats) 45s...
Friday, 23 June 17
1) Foam roll 2) Metcon - 10 RFT 250m Row @ 90% 10 burpees over the rower 250m Row @ 90% Rest 2 mins
Thursday 22 June 2017
Warm Up (10-15 mins) Strength (20 mins) 100 Front Squats @ 55% 1RM Metcon AMRAP x 7 Wallballs 20/14 5 Deadlift EMOM 225/155