Monday, December 9 2024
Strength: 4 Sets
Front Squat x 3 reps
Superset: Plank x 45 seconds
Metcon: AMRAP 9
3-6-9-12-15-18-21-24-27
Front Squat 95/65
Bar Over Burpees
Toes to Bar
Friday, December 6 2024
Strength: 4 Sets
Bench Press x 3 reps @80%
Superset: your choice
Metcon: "The Shredder"
For Time:
40/32 Calories
40 Pull-ups
30/24 Calorie
30 Dumbbell Snatches 50/35
20/16 Calories
200 Meter Farmers Carry 53/35
10/8 Calories
30 Prison Burpees
55+ Dumbbells: 35/25
Time Cap: 18 Minutes
Friday, December 6 2024
Strength: 4 Sets
Bench Press x 3 reps @80%
Superset: your choice
Metcon: "The Shredder"
For Time:
40/32 Calories
40 Pull-ups
30/24 Calorie
30 Dumbbell Snatches 50/35
20/16 Calories
200 Meter Farmers Carry 53/35
10/8 Calories
30 Prison Burpees
55+ Dumbbells: 35/25
Time Cap: 18 Minutes
Thursday, November 28 2024
Come sweat with us at 8:00am! Must sign up on zennplanner.
Metcon: In teams of 2; 2 Rounds For Time
1,000m Row
100 Wall Balls
80 KB Swings 53/35
60 Box Jumps
40 Ring Dips
20 Muscle-ups (scale: 10 strict pull-ups)
While one partner works the other must hold a KB (RX 53/35). The KB cannot touch the ground. 5 Burpee penalty for each athlete if the KB is set down.