Fun Friday

Friday October 15th A. From 0-16min… You can make small jumps each set, but try and start pretty heavy so that you have 4 legit “working sets.” Back Rack Lunge Every 4min. x 4 Rounds: 6-8 Lunges Each leg Immediately into; 200m Farmer Carry with (2)...

Row hard or go home

Gotta push to make this one.  You got this!! Row, row, row your boat 🙂 Thursday October 14th A. Metcon (AMRAP – Reps) 0-5min. 1000m Row Max Power Clean and Jerks (115/75lbs.) 7-12min. 1000m Row Max Barbell Thrusters (115/75lbs.) 14-19min. 1000m Row Max Push...

Almost through EMOM week

Wednesday October 13th A. From (0-24 mins) : Metcon (3 total sets) (0-2 min) : 10 Deadlifts @ 50-60% of 1RM (2-4 min) : 30/20 cal Assault Bike (4-6 min) : 10 Bench Press @ 50-60% of 1RM (6-8 min) 100 Double Unders B. At the 28 min mark… (28-35 min) 7 min AMRAP 30...

GAINZ!

Capping this at 35 mins 🙂 who can hang??? Tuesday October 12th Metcon (AMRAP – Rounds) “Holleyman +1 EMOM” 5 Wall Balls (20/14lb.) 3 HSPU’s 1 Power Cleans (185/135lbs.) Complete 1 Round Every Miniute Until You...

One more week of EMOMs

This is the last week of the long workouts with the ‘EMOM’ style time domain.  Next week we return to a more traditional strength and conditioning program.   Let’s get it!! Monday October 11th A. Back Squat Every 3min. x 4 Rounds: 3 Back Squats + 400m Run *Ideally you...