181213 Warm-up 2 Rounds; 200m Run 5 Broad Jumps :30 Dead Bug Hold 10 Air Squats :30 Plank Hold Metcon Metcon (Time) 4 Rounds for Total Time: 400m Run 50 Air Squats 40 Sit Ups 30 Push Ups *Rest 2" between Rounds › Read more
181212 Warm-up 15/12 Cal Row + 20 Hollow Rocks 12/9 Cal Row + 20 Banded Good Mornings 9/6 Cal Row + 20 Superman Rocks Strength Deadlift (Weight) 5 Sets of 4 Reps *Each Set at 80%+ Metcon Metcon (AMRAP – Rounds and Reps) 30 Wall Balls 20/14 20 DB Dead Lifts 10 DB Box Step › Read more
181211 Warm-up Strength Power Clean (Weight) Every 90 Seconds for 6 Sets: 1 Power Clean + 1 Hang Power Clean Metcon Metcon (Time) 30 Double Unders 15 Hang Power Cleans 185/125 30 Double Unders 300m Run 30 Double Unders 30 Toes 2 Bar 30 Double Unders 15 Hang Power Cleans For Time › Read more
181210 Warm-up 2 Rounds: 1" Row 5 Russian Baby Makers 5 Walkouts 5/side Spidermsn w Reach Strength Front Squat (Weight) Every 2 Minutes: Set 1: 4 x 78% Set 2: 3 x 82% Set 3: 2 x 86% Set 4: 3 x 82% Set 5: 4 x 78% Metcon Metcon (Time) Every 4 Minutes for › Read more
181208 Warm-up Metcon Metcon (Time) 5 RFT: 400m Run 20 Wall Balls 20/14 10 Burpee Box Jumps 24/20" › Read more

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