Mark Masavage

06/05/22

REST DAY Everybody needs a day of rest. Enjoy it!

06/04/22

REST DAY Everybody needs a day of rest. Enjoy it!

06/02/22

Metcon For Time 24, 18, 12 – Assault Bike Calories 12, 9. 6 – Heavy Med-Ball Over Shoulder. (150/100) rest 1:1 or for a max of 5 minutes Repeat cash out: 6 x 50ft Overhead Med Ball (80/50)

06/01/22

Metcon E3MOM – for 30 minutes (10 Rounds) 1000m C2 Bike or (28/22 cal assault bike) 5 toes-to-bar 5 heavy KB swings (63+ / 40 +) Aim for 2:30 minutes of work and 30 seconds of rest. If time becomes an issue, reduce meters or calories accordingly.

05/31/22

Metcon 15 min of Clean and Jerk 5, 5, 3, 3, 3, 1, 1, 1, 1 Work up to heavy singles at the 15 min mark – Immediately into For Time (12 min cap) 21, 15, 9. deadlifts (225/155) 12, 9, 6. Bar Facing Burpees

05/30/22

Training Objectives Honor those who gave their lives in service to our country Murph Run a Mile 100 pull-ups 200 push-ups 300 air squats Run a Mile

05/29/22

REST DAY Everybody needs a day of rest. Enjoy it!

05/26/22

Metcon 15 min AMRAP 3 Thrusters (95/65) 3 Toes-to-bar 6 Thrusters 6 Toes-to-Bar 9 Thrusters 9 Toes-to-Bar etc…..