Deadlifts=booty gainz! Which will make your Friday better! Strength/MetCon 5 RFT 5 DL (225/155) 10 Burpees DL = 30sec B = 1min Then, Tabata x 4ea Hardstyle Plank L Side Plank R Side Plank *Retest from 9/4/18 Optional BuyOut “The… Read more »
Cardio E2MOM x 4 250m Row 10 Thruster (95/65)* *Pick a thruster weight you can go unbroken every set *Score = weight x reps (ex: 95# x 40 = 3800#) Optional BuyOut “ScapJacked v2” ***Start with Big 4 Stretches***
Strength/MetCon 5 RFT 5 PSn (155/110) 5 OHS (155/110) 7ea Deadbug 1min Rest PSn = 30sec, OHS = 30sec, DB = 1min Optional BuyOut “Single Leg”
“bout to get that LSD in today! (also make sure you are well hydrated….drink water)! MetCon/Cardio “Kelly” 5 RFT 400m Run 30 BoxJ (24/20) 30 WB (20/14) R = 2:30, BoxJ = 2:30, WB = 2min Optional BuyOut “Midline… Read more »
Getting some cardio and gymnasty stuff today! Cardio For Time 10-8-6-4-2 BMU 20-16-12-8-4 Cal AAB BMU = 4min, AAB = 5min *BMU Mod = Pull + Push *20/14, 16/11, 12/9, 8/6, 4/3 Cals Optional BuyOut “Gymnasty v2”
All the strength building! Strength/MetCon 4ea RFR 500m Row 15 DB Strict Press (Moderate) ME Strict Pullup *IGYG full rounds *Score = total number of pullup reps** **Pick a challenging pullup option Optional BuyOut “Roped”
Bits of everything today! Cardio 33/23 Cal Row 27 RSw (Heavy) 21 Burpee BoxJ (30/24) 15 PlateSlam (45/25) 90 DU R = 2:30, Sw = 1:30, BBJ = 3min, PS = 1min, DU = 1:30 Optional BuyOut “Grip &… Read more »
Strength/MetCon Squat “Elizabeth” 21-15-9 SqCl (135/95) Ring Dip SqCl = 2min, 1:30, 1min; RD = 1:30, 1min, :30 ***Doublecheck Times from last time*** Optional BuyOut “Recovery Bike”
Single leg and single arm work is going to help you everyday life things! MetCon/Cardio 3 RFT 20/14 AAB (Cals) 10ea KBSn (24/16) 10ea GobRev Lunge (24/16) AAB = 2min, Sn = 1:30, L = 1:30 *Pick weight to… Read more »
Don’t forget to start your BINGO sheets! (there is a Nerf gun square in there you wont want to miss) Cardio AMRAP 18 400m SB Carry 21 Lying Toe 2 Rig *Lying knee raises, lying toe raises, lying toes… Read more »
Getting some serious leg building in today!
MetCon
21-15-9
Synchro FSQ (155/110)
Pullup
Then
ME Reverse Sled Pull (3×45/2×45)
*On a 12min clock
*Score = distance (in meters) covered with sled
Optional BuyOut
“Dat Ass Doe”
