200508 Warm-up Strength Overhead Squat (Weight) 6 Sets: 1 Snatch Balance + 2 Overhead Squats *Rest 1:30-2:00 between Sets. Build Across Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 18 KB Goblet Box Step Ups 53/35, 24/20" 15 Overhead Squats 95/65 12 HSPUs › Read more
200408 Warm-up Strength Clean and Jerk (Weight) EMOTM x 12:00: 1 Rep *Build across! Metcon Metcon (Time) 50 KB Swings 53/35 25 C2B Pull Ups 50 Cal Row or Bike 25 C2B Pull Ups 50 KB Swings For Time › Read more
200308 Warm-up 3 Rounds: 1:00 Jump Rope 1:00 Air Squats 1:00 Hollow Rocks Strength Back Squat (Weight) Every 2:00 x 6 Sets: 3 Reps *75%+ for all Sets Metcon Metcon (AMRAP – Reps) In a 2 Minute Window: 200m Run 20 Wall Balls 20/14 Max Burpee to Target in remainder 5 Rounds, Rest 1" between › Read more
202907 Warm-up Strength In 12:00 complete: Heavy 3 Reps, & a heavy 1 Rep Hang Power Clean (Weight) 3 Reps Hang Power Clean (Weight) Metcon (AMRAP – Rounds and Reps) 3 x 4:00 AMRAP: 4 Hang Power Clean 185/125 6 Push Ups 8 Box Jumps 24/20" Rest 2:00 between AMRAPs *Score each individually › Read more
202807 Warm-up Metcon Metcon (Time) 5 RFT: 10 Thrusters 115/75 10 Toes 2 Bar *Rest 10 Minutes, & complete Strength work Strength Front Squat (Weight) In 10 Minutes: Find Heavy 3 Reps (from rack) › Read more

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