Metcon: AMRAP (20)Teams of 25 squat cleans 115/755 push jerks5 pushupsPartner A - completes 5 squat cleans and 5 push jerks.  When Partner A transitions Read more October 27 2020

Strength:Deadlift (7-7-5-5-3-3)increasing weight to find a heavy triple for the dayMetcon: 4 Rounds (15:00 cap)60 double unders30 situps15 airsquatsRx+ weighted situps 35/25, weighted airsquats 35/25 “Anticipate the Read more October 26 2020

Strength: Push Press E2MOM (14)Set 1 bar x 10Set 2-4 3 x 5 increasing weightSet 5 70% x 5Set 6 80% x 3Set 7 90% x Read more October 21 2020

Metcon: AMRAP (12)21 box jump overs 24"/20"15 thrusters 95#/65#9 pullupsScale 45#/35#Rx+ 135#/95#, chest to bar pullups “Being a champion is not about holding your hand in Read more October 19 2020

Floor Press (5-5-5-5-5)Increase weight every set. Start with an empty barMetcon: AMRAP (10)10 handstand pushups5 ring MURx+ deficit handstand pushupsScale seated ring pullups “Nobody else can take Read more October 16 2020

Metcon:AMRAP 421 kettlebell swings 35#/26#21 box jumps 24"/20"max cal row in remaining timeRest 2:00AMRAP 415 kettlebell swings 53#/35#15 box jumps 30"/24"max cal row in remaining Read more October 12 2020

Metcon: Team of 2Buy in-48 partner toss wall ballsthen 10 rounds7 bear complex 95/657 burpeescash out-48 partner toss wall balls Partner A completes one round Read more October 9 2020

Metcon: AMRAP 1510 DB cleans total-alt 50/3510 Toes to bar30 Double Unders20 DB cleans10 Toes to bar60 Double Unders30 DB cleans10 Toes to bar90 Double Read more October 6 2020

Push Press: E2MOM (14)Set 1-empty bar x 10Set 2-Set 45 reps each set with increasing weightSet 5-60% x 5Set 6-70% x 5Set 7-80% x 5+ (max Read more October 5 2020

Metcon: EMOM (10)1 Power Snatch + 2 Overhead SquatsStart @ 50% Power Snatch and increase each roundMetcon: AMRAP (3)3 HSPU3 Push ups- REST 1:00 between Read more October 2 2020