191907 Warm-up Strength Back Squat (Weight) EMOTM x 10: Odd: 3 Front Squats Even: 6 Back Squats *All Sets done at 60% of Heavy 3 Rep from last week! Metcon Metcon (Time) In Teams of 2: 30-20-10 Bike Cals 15-10-5 Burpee Pull Ups *Partner 1 starts on Bike, & completes all 30 Cals. Once complete › Read more
191807 Warm-up 3 Rounds: 200m Run 6 Russian Baby Makers 9 Walkouts 12 Sit Ups Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 100m Farmers Carry 60 Double Unders 18 Wall Balls RX= 2×70/44, 20/14 › Read more
191707 Warm-up Strength Push Jerk (Weight) Every 2 Minutes for 6 Sets: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Start moderate, & build across! Metcon Metcon (AMRAP – Reps) EMOTM for 14 Minutes: Odd: 18/12 Cal Row Even: 30 Seconds Max Hand Release Push Ups › Read more
191607 Warm-up Strength Deadlift (Weight) Deficit Deadlifts (2") 3×3 @70% 3×2 @75% 3×1 @80% Every 90 Second-2 Minutes Metcon Metcon (Time) 3 RFT: 400m Run 20 Power Cleans 155/105 › Read more
191507 Warm-up Strength Snatch (Weight) Every 2" for 5 Sets: 1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS *Start at 65% & Build Metcon Metcon (Time) 4 RFT: 15 OHS 95/65 12 Toes 2 Bar 9 Lateral Barbell Burpees › Read more

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