180818 Warm-up 1 Big Lap around Complex, then: 2 Rounds- 10 Russian Baby Makers 5 Scap Retractions 5 Strict Pull Ups 10 PVC OHS Metcon Metcon (Time) In a 3 Minute Window: 400m Run 4 Ring Muscle Ups *Max Squat Snatches 135/95 in remainder of time Rest 3", then begin new Round. Continue this pattern › Read more
180817 Warm-up Strength Back Squat (Weight) EMOTM for 12" (3 Rounds) 1- 5 x 77% 2- 3 x 82% 3- 1 x 87% 4- Rest Metcon Metcon (AMRAP – Rounds and Reps) 12" AMRAP: 24 Air Squats 12 HSPU’s 6 DB Box Step Overs (2x 50/35) 24/20" › Read more
180816 Warm-up 3" Bike/Row 2 Rounds: 5 Scap Retractions + 5 Strict PUs 5 Walkouts 10/side Mountain Climbers Strength Hang Power Clean (Weight) Every 90 Seconds for 7 Sets: 3 Hang Power Cleans Metcon Metcon (Time) 30-20-10: Hang Power Clean 135/95 C2B Pull Ups › Read more
180815 Warm-up EMOM x 12 (3 Rounds) Minute 1 – :40s Row Minute 2 – 5 Slow Russian Baby Makers Minute 3 – :40s Row Minute 4 – 5 Alternating Spiderman and Reach, each side Metcon Metcon (Time) 200 Double Unders 1,500m Row 100 Wall Balls 50 Burpee to Plate (45/25) For Time *Stagger 5" › Read more
180814 Warm-up 100m Run to start each Set, 15-12-9: Banded Good Mornings Sit-Ups Pushups Metcon 3 Dead Lifts Rest 20 Seconds 3 Strict Press Rest 20 Seconds 300m Run *Rest 2 Minutes between Rounds Metcon (Weight) Strict Press Metcon (Weight) Dead Lift Metcon (Time) Slowest 300m Run › Read more

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282