A: Metcon (No Measure)3 RNFT:30 Arm Bar Hold per side20m Farmers Carry 50's/35's WOD: Metcon (Time)Buy in-10 Turkish Get Ups 53/35then-30-20-10Kettlebell SwingsGoblet Squatsthen-10 Turkish Get Ups 53/35 Home: Metcon (Time)Home WorkoutBuy In3:00 Runthen-30-20-10"Object Read more March 18 2020
A: Metcon: 3 RNFT20 Marching Bridges10 Banded Lateral Steps/leg B: Back Squat E(1:30)MOM x 5 5 x 5 @ 65% C: Metcon: Run 200m/250m row40 Kettlebell Swings 53/35Run 400m/500m row30 Kettlebell Read more March 9 2020
Metcon: AMRAP (15)5 Pullups15 Wallballs 20/1430 Jumping Jacks4 Wall WalksRx+ 5 Chest to Bar Pullups; 30 Double Unders; 8 Handstand Pushups 2:00 Max Kettlebell Swings 53/35 "Never Read more January 20 2020
Strength: Bench Press 6 x 4 @ 60% Metcon: AMRAP (15)Teams of 220 Sumo Deadlift 135/9520 Box Jumps 30/2420 Kettlebell Swings 53/3520 Lateral Burpees Over the Bar Read more January 10 2020
Metcon: (Time)"Lucky 13"3 Rounds13 Pushups13 Situps13 Box Jumps13 Kettlebell Swings13 Push Press 4513 Walking Lunges each leg13 Mountain Climbers each leg13 Knees to Elbows13 Pullups13 Dips13 Read more December 13 2019
Strength: Deadlift 3 x 4 @ 80% - Then - 1 x 3 @ 80% Metcon: 4 Rounds10 Kettlebell Swings 53/3510 Handstand Pushups "Whenever you find yourself Read more December 10 2019
Metcon: (Time)15 Kettlebell Hang Clean and Shoulder to Overhead-Right Arm15 Kettlebell Hang Clean and Shoulder to overhead-Left Arm53/35200 m Run40 Kettlebell Swing 53/35 10 Kettlebell Hang Read more December 5 2019
Metcon: (Time)10 cal Row10 Box Jumps10 Kettlebell Swings 53/3510 Toes to Bar Rest 1:00 15 Toes to Bar15 Kettlebell Swings 53/3515 Box Jumps15 cal Row Rest 1:00 20 Kettlebell Swings Read more November 29 2019
Metcon: EMOM x 8 (32:00) :30 work/:30 restA) Single Arm Kettlebell Swings 35/26 (alternating L/R)B) Lateral Kettlebell Jump OverC) Plate Half Moon 15/10D) Pistols (alternating legs) “Being Read more November 21 2019
Metcon: 5 Rounds for Time3 Bar Muscle Ups6 Toes to Bar9 Plank Side-to-Side over Kettlebell15 Kettlebell Swings (53/35)*Scale Chest to Bar Pullups or 9 Ring Read more October 22 2019