12 Aug 22

Metcon (AMRAP – Reps) AMRAP10 200M Run/ 12/10 Cals AB 5 Sumo Squats 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 5 S/H Swings Metcon (AMRAP – Reps) Pull Up Work 8-12 mins Level 1: 1. :30 BW hold on Bars 2. 10 Scap Pull Ups 3. 10 S/H Swings 4. 5[…]

10 Aug 22

RFRS Warm Up EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME RFRS (Goal is 100+) L-Sit Drill 10 mins to accumulate 2 mins of L-Sit –[…]

9 Aug 22

Dynamic Warm Up Push Jerk Split Jerk Metcon 3 Rnds (Games take off) From 0:00-2:30 (2:30 minutes) 400M Run Max Jerks (135,95) Rest 1 minute in between rounds Log Jerk Reps and put weight in the Notes if not Rx Extra Credit Body Blade 3 Rnds of Body Blade 1 Rnd Body Blade 10 Reps[…]

9 Aug 22

Metcon (AMRAP – Reps) AMRAP10 200M Run/ 250M Row 5 Explosive Squat Jumps 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn Front Squat (5×5 FS Heavy for the day – ELBOWS UP) Metcon (AMRAP – Rounds and Reps) Every 2 mins 50 Unbroken Single Unders 8 Cals AB Complete as many rounds[…]

8 Aug 22

DU Reps Warm Up EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME DUs (Goal is 100+) HSPU Work Level 1 1. :60 Plank Hold 2. Rest[…]

6 Aug 22

AMRAP25 With a Partner 5 DL 5 Power Cleans 5 Front Squats 5 S2OHs 5 Back Squats Rx (95,65) One Partner Rows for Cals while the other person completes 1 Full Round Log BOTH Rounds + Reps AND Cals in the Notes

5 Aug 22

Metcon (AMRAP – Reps) EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME DUs (Goal is 100+) Push Jerk (Jerk 4@65%, 4@70%, 3@80%, 3@85%) Split Jerk (Jerk[…]

4 Aug 22

Metcon (AMRAP – Reps) Dynamic Warm Up Metcon (AMRAP – Reps) 12 min time cap 3RNFT 10 Band Pull Aparts 2 Passes Bear Crawl 15 Sec Shoulder Distraction w/ band, each side 10 Zottman Curls Metcon (Time) 20 min time cap 4RFT 500M Row 30 Wall Balls 30 KBS (53,35) Extra Credit Metcon (Calories) 5[…]

3 Aug 22

Metcon (AMRAP – Reps) EMOM10 1. I/O 2. F/B 3. Slolam 4. RFRS 5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS 7. DUs 8. DUs 9. Rest 10. ME RFRS (Goal is 100+) Metcon (AMRAP – Reps) Level 1 1. :60 Plank Hold[…]

2 Aug 22

Metcon (AMRAP – Reps) Dynamic Warm Up Metcon (AMRAP – Reps) 10 mins to accumulate 2 mins of L-Sit – It’s time for a lot of you to move to THE RINGS ON PU Bar/ or just hold time on Bar/ or hold time on Rings with shoulders under rings If you can Try to[…]