Warm-up: 3 rounds1:00 banded marching glute bridge30 banded good morningsDeadlift (5-5-3-3-1-1-1-1)Increase weight each round. Record weight on last set of Metcon: AMRAP (10)1 handstand pushup1 chest Read more August 13 2020
1-Mile Time Trial Run|Accessory Work (not for time)40 strict toes to bar or knee-ups*every 10 perform 20 russian twists (L+R=1) 15/10 “You can’t get much done Read more August 11 2020
AMRAP(5)30 push jerksmax meters on the rower 95/65REST 2:00AMRAP (5)20 power snatch 110/75max meters on the rowerREST 2:00AMRAP (5)10 thrusters 125/85max meters on the rowerRx+ Read more August 10 2020
Metcon: For Time (30:00 time cap)30 pullups800m run10 kettlebell swings 53/35200m row20 pullups600m run20 kettlebell swings400m row10 pullups400m run30 kettlebell swings600m rowYou may do this Read more August 6 2020
Strength: Back Squat (6 x 3 @ 70%)Metcon: 5 Rounds for Time5 barbell pushups5 windshield wipers per side5 lateral burpees over the barMen- 95/105/115/125/135Women- 55/65/75/85/95 “Energy and Read more August 5 2020
Metcon: AMRAP (18)Buy in- 60 weighted situps 25/15Then-3 cal row3 kettlebell clean per arm 53/35100m overhead plate carry 25/156 cal row6 kettlebell clean per arm100m overhead Read more August 4 2020
Metcon: 100 double unders21 deadlifts 225/15515 bar facing burpees9 squat snatch 95/6515 bar facing burpees21 deadlifts 225/155100 double unders*you may only use one barRx+ Deadlift Read more August 3 2020
A: Strength: 3 Position Snatch Complex E2MOM x 61 High Hang Snatch + 1 Low Hang Snatch + 1 SnatchAll snatches are squat snatches. B: Death by Read more July 31 2020
Metcon: 3 Rounds30/24 cals row25 pushups20 weighted situps 15/10Rx+ weighted pushups 25/15weighted situps 25/15 “Fears are educated into us, and can, if we wish, be educated Read more July 30 2020
Back Squat (6 x 4 @ 65%)E1:30MOM x 6Metcon 3 Rounds30 airsquats20 kettlebell swings 53/3510 toes to bar200m sprint “Surround yourself with people who love and support you Read more July 29 2020