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
Training

Metabolic Mutiny

No you do not have to do it all!!!  Pick and choose what you like or ask your handy, dandy coach for some guidance!!! Metabolic Mutiny!!! Athlon Run Rest Time Pyramid (7 Rounds for time) Run 400m, 1 minute rest Read more…

By Mike, ago