10 Jul 18

Deadlift (3×10 DL) Metcon (AMRAP – Reps) EMOM10 (:50 On/ :10 Rest) 1. ME Cals Row 2. ME Burpees Farmer’s Carry (1 Pass ONLY – don’t drop it!!!) Farmer’s Carry – Choose a weight where you can complete 20-25′ lengths Extra Credit Metcon (Time) 500M Row x 6 w/ 3:00 min rest inbetween Metcon (Time)[…]

9 Jul 19

SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps) Planks Stretching (pigeon/ couch/ banded shoulder stretch) Metcon (AMRAP – Reps) Superset 3×10 each side of Zottman Curls and Powell Raises (10 Mins) Metcon (Time) Time cap 15 mins 10, 9, 8…3, 2, 1 Power Cleans (155,105) Pull[…]

8 Jul 19

Back Squat (3×10 BS) Metcon (AMRAP – Reps) 4 Rounds of: Every 4 minutes start: AMRAP2 5 OHS (75,55) 10 Wtd Lunges (75,55) 15 HPSnatch (75,55) Mins 2-4: 400M Run * Rx+; if you can’t finish the run sub 2 mins…Rx 300M Run * Log your TOTAL REPS for the day…100M = 100 Reps Extra[…]

6 Jul 19

Metcon (Time) 30 min time cap 40-30-20-10 Teams of 2 Burpees Hang cleans (105,75) Push press (105,75) Overhead squat (105,75)

5 Jul 19

Snatch  Touch and go set of 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Annie (Time) 50-40-30-20-10 Double-unders Sit-ups 10 min time cap Turkish Get Up (2RM) Extra Credit Metcon (Time) 500M Row x 4 w/ 3:00 min rest inbetween Pec Stretch On a half roller, complete 3-30 sec holds on the[…]

Happy 4th of July!!!

4th of July (Time) For time 45 min time cap 100M Run 100M Run 20 Back Rack Lunges (95,65) 100M Run 20 Back Rack Lunges (95,65) 30 T2Bs 100M Run 20 Back Rack Lunges (95,65) 30 T2Bs 40 Cals Rower 100M Run 20 Back Rack Lunges (95,65) 30 T2Bs 40 Cals Rower 50 Thrusters (95,65)

3 Jul 19

Clean  Touch and go set of 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean Metcon (Time) 15 min time cap 5RFT 250M Row 10 Box Jumps (24,20) 10 Hang Power Cleans (115,85) Metcon (Time) New/ Rehab/ Master 15 min time cap 5RFT 10/7 Cals AB 10 Box Jumps (20,16) 10 KBS[…]

2 Jul 19

Back Squat (3×10 BS) Metcon (AMRAP – Reps) Superset 3×10 each side of Zottman Curls and Powell Raises (10 Mins) Metcon (Time) 8 min time cap 3RFT 200M Run 10 C2BPUs 10 Ring Dips Metcon (Time) New/ Rehab/ Master 8 min time cap 3RFT 200M Run 10 Rack Rows 10 Box Dips Extra Credit Is,[…]

Happy BDay Aiden!!!

At 9:35am sing HBD to Aiden 😉 He will be 17yo <3 If anyone is free, we are going to Dave’s for eggs lol Shoulder Press (3RM Push Jerk) Deadlift (3×10 DL) Metcon (AMRAP – Rounds and Reps) AMRAP12 17 Cals AB 9 Burpees 35 Wall Balls (20,14) Metcon (AMRAP – Rounds and Reps) New/[…]

Summer Bash 2019!!!

Metcon (Time) 30 min time cap Partners of 2-4 50 Burpees 20 Squat Snatch (115,85) 50 Burpees 40 Weights Lunges (115,85) 50 Burpees 60 Cleans (115,85) 50 Bupees 80 S2OH (115,85) 50 Burpees 100 Front Squats (115,85) 50 Burpees Metcon (Time) New/ Rehab/ Master 20 min time cap Partners of 2 20 Burpees 25 KBS[…]