180619 Warm-up 500m Row 3 Rounds: 10 Push Up to Down Dog :30 4 way Dead Bug 10 Banded Good Morning Then: 1"/leg Samson Stretch Strength Push Press (Weight) All Sets done at 75% Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 5 Dead Lifts 225/155 10 Wall Balls 20/14 15 KB Swings › Read more
180618 Warm-up 1 Lap Run, then: 2 Rounds, rotating stations every :30 seconds: A) Alternating Samson Stretches B) Dead Bugs C) Alternating Spiderman + Reach D) Banded Good Mornings Then: Snatch Warm Up Metcon At 0:00: 50/40 Cal Assault Bike (Intermediate= 40/30 Cals) At the 5:00 Mark: For Time 10 Squat Snatches 115/75 20 Ring › Read more
180616 Warm-up Metcon Teams of 2 20 min Amrap Partner 1: Max 10m Shuttle Runs Partner 2: 1 Round 12 Alt DB Snatch 50/35 12 Box Jump Overs (24/20) 12 Pull Ups *Score rounds completed (rounds)and total shuttles (reps )* Metcon (AMRAP – Rounds) Rounds Metcon (AMRAP – Reps) Reps › Read more
180615 Warm-up 2 RNFT: 1:00 Light Bike or Row 3 Scap Retractions + 5 Strict Pull-Ups 7 Pushups 9 Air Squats :30s/Leg Samson Stretch Strength Front Squat (Weight) 0:00 – 8 Reps x 66% 2:30 – 7 Reps x 70% 5:00 – 6 Reps x 74% 7:30 – 5 Reps x 78% 10:00 – 1 › Read more
180614 Warm-up :45 Easy Row :45 Easy Bike :45 Active Spidermans :45 Medium Row :45 Medium Bike :45 Active Samson Lunges :45 After Row :45 Faster Bike :45 Push-up to Down Dog Metcon Metcon (Weight) EMOTM for 20" (5 Sets) Min 1: 12/9 calories Min 2: 21/15 row Min 3: 100m farmer Carry (53/35) Min › Read more

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