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    • Aug 28, 2020

    8/28/20

    Metcon: Every 3 minutes x 10 12/8 cal Row
    • Aug 27, 2020

    8/26/20

    Strength: 20 min EMOM 1 Hang Power Snatch Start @ 50-60% Record your 5 heaviest sets Metcon: 5 Rounds 15 sec Hollow rock or hold 15 sec R...
    • Aug 25, 2020

    8/26/20

    Metcon: 3 RFT 400m Run 3 Rounds 5 Med Ball Sit Ups (20/14) 10 Push Ups 15 Air Squats Strength: Strict Pull Ups- 3 ME sets Your score is t...
    • Aug 25, 2020

    8/25/20

    Metcon: 6 RFT with a partner 35 DU/70 SU 35 Hang Power Cleans (95/65) 35 Sit Ups Alternate rounds so each partner does 3 rounds
    • Aug 24, 2020

    8/24/20

    Strength: Deadlift for load: #1: 3 reps #2: 3 reps #3: 2 reps #4: 2 reps #5: 1 rep #6: 1 rep #7: 1 rep Metcon: For Time 60 Wall Balls (20...
    • Aug 22, 2020

    8/22/20

    Metcon: 30 V Ups 15 Back Squats, 40-60% of 1RM 1200m Run 24 V Ups 12 Back Squats, 40-60% of 1RM 800m run 18 V Ups 9 Back Squats, 40-60% o...
    • Aug 21, 2020

    8/21/20

    Strength: Snatch Grip Deadlift for load: #1: 5 reps #2: 5 reps #3: 3 reps #4: 3 reps Metcon: For Time 60 DU/120 SU 15 Power Snatches (115...
    • Aug 20, 2020

    8/20/20

    Strength: Overhead Squat for load: #1: 7 reps #2: 7 reps #3: 7 reps #4: 7 reps #5: 7 reps Metcon: Tabata x 6 Weighted Glute Bridges (25) ...
    • Aug 19, 2020

    8/19/20

    Metcon: 17 min AMRAP 4 Box Jump All The Way Overs (20/14) 4 HSPU 8 KB Swings (70/53)
    • Aug 18, 2020

    8/18/20

    Skill: Strict Pull Ups- 4 sets Metcon: 3 Rounds, each for time 3-6 Strict Pull Ups 12 Thrusters (115/75) 15/12 cal Row Rest 3 minutes betw...
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