Training

Monster Monday

More Monday! Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 3 bar muscle ups 5 handstand push ups 7 pistols/leg Metcon (AMRAP – Rounds and Reps) 5 chest to bar pull ups 7 dips 9 goblet Squats 53#/35# Read more…

By Mike, ago
Training

Filthy Fathers Day

Dad’s Day Diddy!!! Fathers Day Weekend off to a goooooood start!!! Buy-In 500m Row (Time) Max Effort 500m Row Metcon Filthy Father’s Day (Time) 50 Russian Kettlebell Swings 50#/35# 50 Push Ups 50 Dumbbell Snatches 50#/35# 50 Pull Ups 50 Read more…

By Mike, ago
Training

Deadlift

Weightlifting Fat bar deadlift  (Work up to a 1 rm) Overhand grip One arm dumbbell row (5 sets x 15 reps/arm 55#/35#) Dumbbell Bench Press (5 sets x 15 reps )

By Mike, ago
Training

Five Round Friday

Five Round Friday Weightlifting Thruster (Work up to a heavy single!) Metcon Roll On! (Time) 5 rounds for time of: 35 double unders 11 thrusters 95#/65# 7 burpee pull ups Mobility Rom Wod

By Mike, ago