We will be celebrating our 7 year anniversary…COWFISH Saturday night @ 7PM.
Strength:
Bent Over Rows 5×5
Bulgarian Split Squats 4×6 each leg
Death by..
6 KB Snatch 45/30
6 Box Jump Over 24/20
6 Goblet Squats 45/30
RX 6 reps, RX- 5 reps
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a…
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
E3MOM x12 min(4 sets) 9 Back Squats @50-60% 1RM For Time: 6 Bar MU + 9 C2B + 12 Pull-Ups 21 Thrusters 115/85 6 Bar MU + 9 C2B + 12 Pull-Ups 15 Thrusters 6 Bar MU + 9 C2B + 12 Pull-Ups 9 Thrusters (If you cannot do chest to bar or BMu, complete…
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85