191307 Warm-up Metcon 4 Minute AMRAP 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes 4 Minute AMRAP 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4 minutes › Read more
191207 Warm-up Metcon Benchmark 19.1 (Time) 800m run 25 C2B Pull Ups 25 DB burpee step up (not over) 50 DB squats 25 DB burpee step up 25 C2B Pull Ups 800m run For Time RX= 50/35, 24/20" › Read more
190711 Warm-up Strength Power Snatch (Weight) In a 10 Minute Window: 3 Rep Power Snatch *Touch and Go, or Singles are allowed. If doing singles, small reset before each Rep! Metcon Metcon (AMRAP – Rounds and Reps) ‘Death by Power Snatch’ EMOTM: 1 Power Snatch 135/85 *Increase each Minute by 1 Rep until Failure! › Read more
191007 Warm-up Strength Back Squat (Weight) In 15 Minutes: Build to a Heavy 3 Reps Metcon Metcon (Time) In Teams of 2: 12 Wall Balls 20/14 21 KB Swings 53/35 12 Wall Balls 4 Rounds (each) *Partner 1 completes entire Round, then Partner 2 completes entire Round. Follow this pattern until both have finished 4 › Read more
190907 Warm-up 2 Rounds: 1:30 Bike or Row :30 Plate Hops :30 Banded Monster Walk (forward/backward) :30 Plank Hold Metcon Metcon (Time) 4 Rounds 30/20 Cal Row 15 No Touch Box Jump Overs 24/20" 300m Run 15/12 Cal Bike Rest 2 Minutes between Rounds! **Modified Version: 4 Rounds- 20/15 Cal Row 12 No Touch Box › Read more

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