by semmaburba | 03pm1200UTCMonday | Uncategorized
METCON: AMRAP 3:00 9 KBs 9 burpees —Rest 2:00– Amrap 3:00 7 KBs 7 burpees —Rest 2:00– Amrap 3:00 5 KBs 5 burpees
by semmaburba | 01pm1200UTCSaturday | Uncategorized
METCON: 2 rounds for time Run 1 mile 50 overhead squats 95/65 10 muscle ups
by semmaburba | 29pm1114UTCThursday | Uncategorized
SWOD: Back squat 10×10 @50% 4-0-4-0 with 1 min rest METCON: 5 rounds, each for time 20 bench press 135/95 120m sled push *Rest 3:00 after each round
by semmaburba | 28pm1128UTCWednesday | Uncategorized
**No 5am RSVPs, so class is cancelled** METCON: For time 25 box step overs 50/35 25 thrusters 25 burpee box jump overs 25 thrusters 25 box jump overs 25 thrusters 25 box jumps 25 thrusters Men: 135/115/95/75 Women: 95/75/65/55...
by semmaburba | 22pm1133UTCThursday | Uncategorized
SWOD: Back squat 10×10 @50% 4-0-4-0 rest 1 min METCON: For time 100 cal Row 80 pistols 60 pull ups 40 single arm DB OHS 50/35 20 muscle ups
by semmaburba | 22am1121UTCThursday | Uncategorized
REST DAY How do you feel about rest days? Do you see them as an important part of the program or do you see them as a day of weakness/slacking? Your answer reveals your understanding and buy-in of the strength pyramid. Many athletes don’t realize how...
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