Monday 19th November 2018

  Strength:  Build to Heavy Complex: 3 Power Cleans 3 Front Squats 3 Push Jerks   MetCon: AMRAP 12: 3 Rounds of Macho Man 115/75 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks   ENDURANCE WOD 4 Rounds 15 Calories Assault Bike 100 m Run with Wall ball 14/10 15 Wall Balls 14/10 30 Russian Twist with Wall ball CASH OUT: 1000 m Row  ...

Saturday 17th November 2018

  Teams of 3 2 Rounds For Time (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters...

Wednesday 14th November 2018

    MetCon 5 Rounds: 25/18 Calorie Row 12 Hang KB Snatches 55/35 3 Rope Climbs   ENDURANCE WOD For Time: 1,000 Meter Row 20 Jumping Reverse Lunges 800 Meter Row 20 Jumping Reverse Lunges 600 Meter Row 20 Jumping Reverse Lunges 400 Meter Row 20 Jumping Reverse Lunges 200 Meter Row 20 Jumping Reverse...

Tuesday 13th Nov. 2018

    Strength:  Back Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 65% #3: 5 reps @ 70% #4: 5 reps @ 75% #5: 5 reps @ 80%   MetCon:Team of 2 AMRAP 10 6 Hang Power Cleans 155/105 12 KB (1) Front Rack Step Ups . 55/35 . 24/20 Relay style, partner 1 completes a full round then tags partner 2 who completes a full...