191609 Warm-up 2 RFT: :30 Row 10 Empty Bar Deadlift 10 Empty Bar Front Squat 10 Empty Bar Push Press Metcon Metcon (Time) 3 RFT: 400m Run 40 Wall Balls 20/14 200m Run 20 Dead Lifts 245/165 Midline 5-10 Minutes Plank Variations › Read more
191409 Warm-up Metcon Metcon (Time) 15 Box Jumps 24/20" 30 Power Snatch 95/65 15 Box Jumps 30 Push Press 95/65 15 Box Jumps 30 Power Snatch 15 Box Jumps 30 Push Press For Time! › Read more
191309 Warm-up Strength Back Squat (Weight) 15 Minutes: Find 3 RM Back Squat Metcon (Time) 27-21–15-9: KB Swings KB Goblet Squats RX= 53/35 Adv= 70/53 *Perform 7 Lateral Burpee over KB every time KB is set down › Read more
191209 Warm-up 500m Row, then: 3 Rounds: 5 Inchworms 10 Scap Retractions + 10 Kip Swings 20 Shoulder taps in push up plank Gymnastics Week 4 of Bar Muscle Up Progressions/Technique 15 Minutes spending quality time on progression that best suites you! Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 HSPUs 20 › Read more
191109 Warm-up 2 Rounds: 1:30 Row 20 Lunges 10/side Single Arm DB Press (light) 20 V-Ups Metcon Metcon (Time) ‘9/11 Tribute WOD’ In Teams of 2: 2001m Row Buy in, then- 9 Rounds: 11 Hang Power Clean & Jerk 135/95 11 Toes 2 Bar › Read more

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