10-27-14 Monster Bash Update

Ten rounds 2 min work 1 min rest 5 pull-ups 10 push-ups 15 squats 10 push-ups 5 Pull-ups Row for calories Rest 1 minute between Rounds Score is total number of calories rowed each round


As always it was fun to watch everyone throw down and find new levels of what they where capable of doing. Keep up the hard work Cold War 2015 will be here before you know it!


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4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B