201909 Warm-up Metcon Metcon (Time) 4 RFT: 500m Row 50 Double Unders 400m Row › Read more
201809 Warm-up Strength Back Squat (Weight) In 12:00: Find a Heavy 2 Rep, & complete 2 singles at 85% of that weight Metcon 3 Sets: 5:00 AMRAP- 5 Dead Lifts 225/155 10 Sit Ups 15 Air Squats Metcon (AMRAP – Rounds and Reps) AMRAP 1 Metcon (AMRAP – Rounds and Reps) AMRAP 2 Metcon (AMRAP › Read more
201709 Warm-up Strength In 12:00: Find Heavy 5 Push Press, then Heavy 2 Push Jerk Push Press (Weight) Push Jerk (Weight) Metcon Metcon (AMRAP – Rounds and Reps) EMOTM until failure: Odd Minutes: 12 Burpees Even Minutes: 6 Shoulder to Overhead 135/95 *Increase by 2 Reps on S2OH each Round. Burpees stay the same! › Read more
201609 Warm-up Strength Back Rack Lunge (Weight) Every 2:30 x 5 Sets 8 Reps (Alternate legs) *Start moderate, & build! Metcon (Time) 100/80 Cal Row or Bike 100 DB Box Step Ups 50/35, 24/20" For Time › Read more
201509 Warm-up 3 Rounds: 100m Run 5 Inchworms 5 Strict Pull Ups 10/side single leg Glute Bridge Metcon Metcon (Time) 1,200m Run 63 KB Swings 53/35 36 Pull Ups 800m Run 42 KB Swings 24 Pull Ups Run 400 meters 21 KB Swings 12 Pull Ups For Time › Read more

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