201409 Warm-up 400m Run, then; 2 Rounds- 15 KB Goblet Squats :30 Plate Hops 15 Russian KB Swings :30 Jump Rope Strength In 12:00: Find a Heavy 5 Rep, & a Heavy 2 Rep Front Squat (Weight) Front Squat (Weight) Metcon Metcon (Time) 100-80-60-40-20 Double Unders 10-8-6-4-2 Squat Cleans 185/125 For Time! › Read more
201209 Warm-up Metcon Metcon (AMRAP – Reps) Death x Every 2:00- 12 Box Jump Overs 24/20" 10 Hang Power Snatches 115/75 8 Overhead Squats 115/75 *Continue completing rounds until failure within the 2:00! › Read more
201109 Warm-up Metcon Metcon (Time) ‘Always Remembered; 9/11 Memorial Workout’ In Teams of 2: 2001m Buy In Row (120 Cal Bike) Then- 4 Rounds: 9 Bar Muscle Ups (18 C2B Pull Ups) 11 Bear Complex 135/95 Optional Cash Out: 2977m Row (180 Cal Bike) For Time! Note: Bear Complex: 1 Full Clean 1 Shoulder to › Read more
201009 Warm-up 2 Rounds: 200m Run 12 Hollow Rocks 12 Supermans 6 Inch Worm Metcon Metcon (AMRAP – Reps) EMOTM x 8 Rounds (24 Minutes) 1st: 200m Run 2nd: Max Burpees 3rd: Rest RX+: Use a weighted vest › Read more
200909 Warm-up 3 Rounds: :30 Jump Rope 7/side Single Leg DB RDL (light) 7/side Single Arm DB Press :20 Handstand Hold Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 10 HSPUs 20 DB/KB Dead Lifts 50s/35s 40 Bodyweight Lunges 80 Double Unders › Read more

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