14 May 22

Metcon (AMRAP – Reps) EMOM30 (6 Rnds) Partner Up 1. Shuttle runs, 25′ 2. Dumbbell snatches (50,35) 3. AB for Cals 4. DB Step Ups (24,20) 5. Burpees

12 May 22

Metcon (AMRAP – Reps) EMOM8 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs * IF YOU HAVE GOOD DUs, please ROW 2000M For Time!!! Snatch (Snatch 5@65%, 5@70%, 4@75%, 4@80%)[…]

11 May 22

Row-ling (AMRAP – Reps) 10 Rounds of: 100M Row If you land on 100M, give your opponent 3 Burpees (and 3 points) If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4 Burpees/ Points If you land under 100M, give yourself 2 Burpees (and 2 points)[…]

11 May 22

Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 5 Explosive Squat Jumps 5 Burpees 1 Rnd Lunge Around the World Bear Crawl Dn 3/5 Pull Ups/ Ring Rows Deadlift (DL 10@60%, 10@65%, 8@70%, 8@75%) Metcon (Time) Fran Any Way You Can: Complete 45 Reps of each movement in any rep scheme you want!!! Thrusters[…]

10 May 22

Happy 18th BDay Alec!!! Metcon (Time) NFT 10 Air Squats 3 Bear Crawls (Dn & Bk) :30 HS Hold 10 Back Squats w/ BB 10 HSPUs (Baby Pumps to 2 AbMats ONLY) 8 Back Squats (Add 1/3 of the weight you plan on wodding with) 8 HSPUs (1-2 AbMats) 5 Back Squats (2/3 of your[…]

9 May 22

Metcon (AMRAP – Reps) AMRAP10 (3RFT min) 10 Cals on a Machine 10 Squat Jumps 10 Burpees 10 Good Mornings w/ PVC Shoulder Press (SP 10@60%, 10@65%, 8@70%, 8@75%) Metcon (Time) 12 min time cap 4RFT 200M Run 10 Pistols 10 Wtd Lunges (95,65) Planks (120 Sec Plank x 3) Extra Credit Row-ling (AMRAP –[…]

7 May 22

Metcon (Time) 30 Min Time Cap 10, 9, 8…3, 2, 1 You may partner up! DB Power Cleans DB Front Rack Squats DB Push Press (OR HSPUs) Burpees over your DBs Should be a challenging weight

6 May 22

Metcon (AMRAP – Rounds and Reps) AMRAP10 (3RFT min) 10 Cals on a Machine 10 Squat Jumps 10 Burpees 10 Good Mornings w/ PVC Back Squat (BS 8@65%, 8@70%, 6@80%, 6@85%) Isabel (Time) For Time:  30 Snatches, 135# / 95# 10 min time cap If you finish SUB 7 mins, get on an AB and[…]

5 May 22

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Deadlift (DL 8@65%, 8@70%, 6@80%, 6@85%) Row-ling (AMRAP – Reps) 10 Rounds of: 100M Row If you land on 100M, give your opponent 3 Burpees (and 3 points) If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4[…]

4 May 22

Metcon (AMRAP – Reps) EMOM8 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs * IF YOU HAVE GOOD DUs, please ROW 2000M For Time!!! Clean (Clean 4@75%, 4@80%, 3@90%, 3@95%)[…]