192201 Warm-up 2 Rounds: 200mRun 5 Scap Retractions 5 Kip Swings 5 Strict Pull-Ups 10 Pushups 15 AbMat Sit-Ups 2 Rounds: :30s Walkouts :20s Handstand Hold :10s Deadhang Pull-Up Bar Hold Metcon Metcon (Time) 3 RFT: 200m Run 10 Burpees Pull Ups 200m Run 10 Burpees Shoulder to Overhead 135/95 Round 1: 30 Pull Ups, › Read more
192101 Warm-up Strength Power Snatch (Weight) EMOTM for 5 Minutes: 1 Snatch Pull, 1 Snatch High Pull, 1 Power Snatch Set #1 60% Set #2 – 65% Sets #3+4+5 Rest 1 Minute, then: 5 Minutes to find 1 RM Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) 15" AMRAP: 30 Double Unders 15 Power › Read more
191901 Warm-up Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Reps of: Double DB Snatch 50/35 Burpee Pull Ups › Read more
191801 Warm-up Strength Clean and Jerk (Weight) In 12 Minutes: Find Heavy Complex of- Clean + Hang Clean + Jerk Metcon Metcon (Time) 12-9-6-9-12 Reps: Hang Power Cleans Thrusters Burpees RX=115/75 › Read more
191701 Warm-up 3 Rounds: 100m Run 10 Push Ups :20 Bike 10 Hollow Rocks :20 Handstand Hold Metcon Metcon (Time) 4 Rounds for Total Time: 400m Run 12 Toes 2 Bar 15/12 Cal Bike 12 HSPUs *Rest 2" Between Rounds! › Read more

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